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  6. Ladyfinger vs. Beefsteak raw

Ladyfinger vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the differences between ladyfinger and beefsteak raw?

  • Ladyfinger is higher in iron, vitamin B2, folate, vitamin B1, and vitamin A, yet beefsteak raw is higher in vitamin B12, zinc, vitamin B6, and vitamin B3.
  • Beefsteak raw's daily need coverage for vitamin B12 is 81% more.
  • Ladyfinger has 93 times more vitamin A than beefsteak raw. While ladyfinger has 556IU of vitamin A, beefsteak raw has only 6IU.
  • The amount of cholesterol in beefsteak raw is lower.

We used Cookies, ladyfingers, without lemon juice and rind and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Ladyfinger vs Beefsteak 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% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +840%
Contains more IronIron +79%
Contains more CopperCopper +20.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +231.9%
Contains more ZincZinc +364.9%
Contains more PhosphorusPhosphorus +27.2%
Contains less SodiumSodium -62.6%

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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin AVitamin A +8250%
Contains more Vitamin B1Vitamin B1 +278.7%
Contains more Vitamin B2Vitamin B2 +135.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +2466.7%
Contains more Vitamin B3Vitamin B3 +139.9%
Contains more Vitamin B6Vitamin B6 +345.1%
Contains more Vitamin B12Vitamin B12 +258.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Beefsteak raw DV% diff.
Vitamin B12 0.75µg 2.69µg 81%
Cholesterol 221mg 67mg 51%
Selenium 27.9µg 51%
Zinc 1.14mg 5.3mg 38%
Vitamin B6 0.122mg 0.543mg 32%
Vitamin B5 1.116mg 22%
Protein 10.6g 21.38g 22%
Carbs 59.7g 0g 20%
Iron 3.58mg 2mg 20%
Folate 77µg 3µg 19%
Vitamin B2 0.428mg 0.182mg 19%
Vitamin A 167µg 2µg 18%
Vitamin B3 2.104mg 5.048mg 18%
Vitamin B1 0.284mg 0.075mg 17%
Calories 363kcal 134kcal 11%
Manganese 0.24mg 10%
Polyunsaturated fat 1.423g 0.189g 8%
Potassium 113mg 375mg 8%
Phosphorus 173mg 220mg 7%
Fats 9.1g 5.36g 6%
Saturated fat 3.022g 1.875g 5%
Sodium 147mg 55mg 4%
Fiber 1g 0g 4%
Calcium 47mg 5mg 4%
Monounsaturated fat 3.745g 2.354g 3%
Magnesium 12mg 25mg 3%
Copper 0.095mg 0.079mg 2%
Vitamin K 1.5µg 1%
Vitamin D 0.1µg 1%
Net carbs 58.7g 0g N/A
Vitamin D 3IU 0%
Trans fat 0.253g N/A
Tryptophan 0.133mg 0.262mg 0%
Threonine 0.467mg 1.099mg 0%
Isoleucine 0.516mg 1.09mg 0%
Leucine 0.861mg 2.011mg 0%
Lysine 0.679mg 2.247mg 0%
Methionine 0.268mg 0.621mg 0%
Phenylalanine 0.511mg 0.931mg 0%
Valine 0.579mg 1.152mg 0%
Histidine 0.248mg 0.868mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +69.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +233.3%
Contains more ProteinProtein +101.7%
Contains more WaterWater +274%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +59.1%
Contains more Poly. FatPolyunsaturated fat +652.9%
Contains less Sat. FatSaturated fat -38%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.