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  6. Ladyfinger vs. Buckwheat

Ladyfinger vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between ladyfinger and buckwheat

  • The amount of iron, vitamin B12, vitamin B2, vitamin B1, folate, vitamin B5, phosphorus, and vitamin A in ladyfinger is higher than in buckwheat.
  • Ladyfinger covers your daily need for cholesterol, 74% more than buckwheat.
  • The amount of cholesterol in buckwheat is lower.

These are the specific foods used in this comparison Cookies, ladyfingers, without lemon juice and rind and Buckwheat groats, roasted, cooked.

Infographic

Ladyfinger vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +571.4%
Contains more PotassiumPotassium +28.4%
Contains more IronIron +347.5%
Contains more ZincZinc +86.9%
Contains more PhosphorusPhosphorus +147.1%
Contains more MagnesiumMagnesium +325%
Contains more CopperCopper +53.7%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +67.9%

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +610%
Contains more Vitamin B2Vitamin B2 +997.4%
Contains more Vitamin B3Vitamin B3 +123.8%
Contains more Vitamin B5Vitamin B5 +210.9%
Contains more Vitamin B6Vitamin B6 +58.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +450%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Buckwheat DV% diff.
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.8mg 35%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.039mg 30%
Vitamin B1 0.284mg 0.04mg 20%
Vitamin A 167µg 0µg 19%
Folate 77µg 14µg 16%
Phosphorus 173mg 70mg 15%
Vitamin B5 1.116mg 0.359mg 15%
Protein 10.6g 3.38g 14%
Calories 363kcal 92kcal 14%
Carbs 59.7g 19.94g 13%
Fats 9.1g 0.62g 13%
Saturated fat 3.022g 0.134g 13%
Monounsaturated fat 3.745g 0.188g 9%
Magnesium 12mg 51mg 9%
Polyunsaturated fat 1.423g 0.188g 8%
Vitamin B3 2.104mg 0.94mg 7%
Manganese 0.24mg 0.403mg 7%
Fiber 1g 2.7g 7%
Sodium 147mg 4mg 6%
Copper 0.095mg 0.146mg 6%
Zinc 1.14mg 0.61mg 5%
Calcium 47mg 7mg 4%
Selenium 2.2µg 4%
Choline 20.1mg 4%
Vitamin B6 0.122mg 0.077mg 3%
Vitamin K 1.9µg 2%
Vitamin E 0.09mg 1%
Potassium 113mg 88mg 1%
Net carbs 58.7g 17.24g N/A
Sugar 0.9g N/A
Tryptophan 0.133mg 0.049mg 0%
Threonine 0.467mg 0.129mg 0%
Isoleucine 0.516mg 0.127mg 0%
Leucine 0.861mg 0.212mg 0%
Lysine 0.679mg 0.172mg 0%
Methionine 0.268mg 0.044mg 0%
Phenylalanine 0.511mg 0.133mg 0%
Valine 0.579mg 0.173mg 0%
Histidine 0.248mg 0.079mg 0%
Fructose 0.1g 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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +213.6%
Contains more FatsFats +1367.7%
Contains more CarbsCarbs +199.4%
Contains more OtherOther +155.8%
Contains more WaterWater +287.8%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +1892%
Contains more Poly. FatPolyunsaturated fat +656.9%
Contains less Sat. FatSaturated fat -95.6%

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.