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  6. Ladyfinger vs. Green bean raw

Ladyfinger vs. Green bean raw — In-Depth Nutrition Comparison

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A recap on differences between ladyfinger and green bean raw

  • Ladyfinger has more iron, vitamin B1,2, vitamin B2, phosphorus, vitamin B5, vitamin B1, and folate; however, green bean raw is higher in vitamin C.
  • Ladyfinger covers your daily cholesterol needs 74% more than green bean raw.
  • Green bean raw has less cholesterol.

Food varieties used in this article are Cookies, ladyfingers, without lemon juice and rind and Beans, snap, green, raw.

Infographic

Ladyfinger vs Green bean raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CalciumCalcium +27%
Contains more IronIron +247.6%
Contains more CopperCopper +37.7%
Contains more ZincZinc +375%
Contains more PhosphorusPhosphorus +355.3%
Contains more MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +86.7%
Contains less SodiumSodium -95.9%
~equal in Manganese ~0.216mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin AVitamin A +377.1%
Contains more Vitamin B1Vitamin B1 +246.3%
Contains more Vitamin B2Vitamin B2 +311.5%
Contains more Vitamin B3Vitamin B3 +186.6%
Contains more Vitamin B5Vitamin B5 +396%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +15.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Green bean raw DV% diff.
Cholesterol 221mg 0mg 74%
Vitamin K 43µg 36%
Iron 3.58mg 1.03mg 32%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.104mg 25%
Phosphorus 173mg 38mg 19%
Vitamin B5 1.116mg 0.225mg 18%
Carbs 59.7g 6.97g 18%
Protein 10.6g 1.83g 18%
Vitamin B1 0.284mg 0.082mg 17%
Calories 363kcal 31kcal 17%
Vitamin A 167µg 35µg 15%
Fats 9.1g 0.22g 14%
Saturated fat 3.022g 0.05g 14%
Vitamin C 0mg 12.2mg 14%
Folate 77µg 33µg 11%
Vitamin B3 2.104mg 0.734mg 9%
Polyunsaturated fat 1.423g 0.113g 9%
Monounsaturated fat 3.745g 0.01g 9%
Zinc 1.14mg 0.24mg 8%
Fiber 1g 2.7g 7%
Sodium 147mg 6mg 6%
Vitamin E 0.41mg 3%
Magnesium 12mg 25mg 3%
Potassium 113mg 211mg 3%
Choline 15.3mg 3%
Copper 0.095mg 0.069mg 3%
Fructose 1.39g 2%
Manganese 0.24mg 0.216mg 1%
Selenium 0.6µg 1%
Vitamin B6 0.122mg 0.141mg 1%
Calcium 47mg 37mg 1%
Net carbs 58.7g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.133mg 0.019mg 0%
Threonine 0.467mg 0.079mg 0%
Isoleucine 0.516mg 0.066mg 0%
Leucine 0.861mg 0.112mg 0%
Lysine 0.679mg 0.088mg 0%
Methionine 0.268mg 0.022mg 0%
Phenylalanine 0.511mg 0.067mg 0%
Valine 0.579mg 0.09mg 0%
Histidine 0.248mg 0.034mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +479.2%
Contains more FatsFats +4036.4%
Contains more CarbsCarbs +756.5%
Contains more OtherOther +66.7%
Contains more WaterWater +363.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +37350%
Contains more Poly. FatPolyunsaturated fat +1159.3%
Contains less Sat. FatSaturated fat -98.3%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/nutrients
  2. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.