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  6. Ladyfinger vs. Cauliflower

Ladyfinger vs. Cauliflower — In-Depth Nutrition Comparison

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How are ladyfinger and cauliflower different?

  • Ladyfinger is richer in iron, vitamin B12, vitamin B2, vitamin B1, phosphorus, vitamin A, and vitamin B3, while cauliflower is higher in vitamin C.
  • Ladyfinger covers your daily need for cholesterol, 74% more than cauliflower.
  • Cauliflower is lower in cholesterol.

Cookies, ladyfingers, without lemon juice and rind and Cauliflower, raw types were used in this article.

Infographic

Ladyfinger vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more CalciumCalcium +113.6%
Contains more IronIron +752.4%
Contains more CopperCopper +143.6%
Contains more ZincZinc +322.2%
Contains more PhosphorusPhosphorus +293.2%
Contains more ManganeseManganese +54.8%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +164.6%
Contains less SodiumSodium -79.6%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +468%
Contains more Vitamin B2Vitamin B2 +613.3%
Contains more Vitamin B3Vitamin B3 +315%
Contains more Vitamin B5Vitamin B5 +67.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +35.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +50.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Cauliflower DV% diff.
Cholesterol 221mg 0mg 74%
Vitamin C 0mg 48.2mg 54%
Iron 3.58mg 0.42mg 40%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.06mg 28%
Vitamin B1 0.284mg 0.05mg 20%
Vitamin A 167µg 0µg 19%
Phosphorus 173mg 44mg 18%
Carbs 59.7g 4.97g 18%
Calories 363kcal 25kcal 17%
Protein 10.6g 1.92g 17%
Fats 9.1g 0.28g 14%
Saturated fat 3.022g 0.13g 13%
Vitamin K 15.5µg 13%
Vitamin B3 2.104mg 0.507mg 10%
Monounsaturated fat 3.745g 0.034g 9%
Vitamin B5 1.116mg 0.667mg 9%
Polyunsaturated fat 1.423g 0.031g 9%
Choline 44.3mg 8%
Zinc 1.14mg 0.27mg 8%
Copper 0.095mg 0.039mg 6%
Potassium 113mg 299mg 5%
Vitamin B6 0.122mg 0.184mg 5%
Folate 77µg 57µg 5%
Sodium 147mg 30mg 5%
Manganese 0.24mg 0.155mg 4%
Fiber 1g 2g 4%
Calcium 47mg 22mg 3%
Selenium 0.6µg 1%
Fructose 0.97g 1%
Magnesium 12mg 15mg 1%
Vitamin E 0.08mg 1%
Net carbs 58.7g 2.97g N/A
Sugar 1.91g N/A
Tryptophan 0.133mg 0.02mg 0%
Threonine 0.467mg 0.076mg 0%
Isoleucine 0.516mg 0.071mg 0%
Leucine 0.861mg 0.106mg 0%
Lysine 0.679mg 0.217mg 0%
Methionine 0.268mg 0.02mg 0%
Phenylalanine 0.511mg 0.065mg 0%
Valine 0.579mg 0.125mg 0%
Histidine 0.248mg 0.056mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g 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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +452.1%
Contains more FatsFats +3150%
Contains more CarbsCarbs +1101.2%
Contains more OtherOther +44.7%
Contains more WaterWater +372.2%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +10914.7%
Contains more Poly. FatPolyunsaturated fat +4490.3%
Contains less Sat. FatSaturated fat -95.7%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.