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  6. Ladyfinger vs. Cashew

Ladyfinger vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between ladyfinger and cashew

  • Ladyfinger has more vitamin B12 and vitamin B2; however, cashew is richer in copper, magnesium, manganese, phosphorus, zinc, and iron.
  • Cashew covers your daily copper needs 233% more than ladyfinger.

Specific food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Nuts, cashew nuts, raw.

Infographic

Ladyfinger vs Cashew 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%
Cashew
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +27%
Contains more MagnesiumMagnesium +2333.3%
Contains more PotassiumPotassium +484.1%
Contains more IronIron +86.6%
Contains more CopperCopper +2210.5%
Contains more ZincZinc +407%
Contains more PhosphorusPhosphorus +242.8%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +589.6%

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%
Cashew
Cashew
5
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +637.9%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B5Vitamin B5 +29.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +208%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +48.9%
Contains more Vitamin B6Vitamin B6 +241.8%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Cashew DV% diff.
Copper 0.095mg 2.195mg 233%
Cholesterol 221mg 0mg 74%
Magnesium 12mg 292mg 67%
Manganese 0.24mg 1.655mg 62%
Phosphorus 173mg 593mg 60%
Fats 9.1g 43.85g 53%
Monounsaturated fat 3.745g 23.797g 50%
Polyunsaturated fat 1.423g 7.845g 43%
Zinc 1.14mg 5.78mg 42%
Iron 3.58mg 6.68mg 39%
Selenium 19.9µg 36%
Vitamin B12 0.75µg 0µg 31%
Vitamin K 34.1µg 28%
Vitamin B2 0.428mg 0.058mg 28%
Vitamin B6 0.122mg 0.417mg 23%
Saturated fat 3.022g 7.783g 22%
Vitamin A 167µg 0µg 19%
Potassium 113mg 660mg 16%
Protein 10.6g 18.22g 15%
Folate 77µg 25µg 13%
Vitamin B1 0.284mg 0.423mg 12%
Calories 363kcal 553kcal 10%
Carbs 59.7g 30.19g 10%
Starch 23.49g 10%
Fiber 1g 3.3g 9%
Vitamin B3 2.104mg 1.062mg 7%
Vitamin E 0.9mg 6%
Sodium 147mg 12mg 6%
Vitamin B5 1.116mg 0.864mg 5%
Calcium 47mg 37mg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 58.7g 26.89g N/A
Sugar 5.91g N/A
Tryptophan 0.133mg 0.287mg 0%
Threonine 0.467mg 0.688mg 0%
Isoleucine 0.516mg 0.789mg 0%
Leucine 0.861mg 1.472mg 0%
Lysine 0.679mg 0.928mg 0%
Methionine 0.268mg 0.362mg 0%
Phenylalanine 0.511mg 0.951mg 0%
Valine 0.579mg 1.094mg 0%
Histidine 0.248mg 0.456mg 0%
Fructose 0.05g 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
Cashew
Cashew
3
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more CarbsCarbs +97.7%
Contains more WaterWater +275%
Contains more ProteinProtein +71.9%
Contains more FatsFats +381.9%
Contains more OtherOther +130.9%

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
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -61.2%
Contains more Mono. FatMonounsaturated fat +535.4%
Contains more Poly. FatPolyunsaturated fat +451.3%

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.