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  6. Ladyfinger vs. Chard raw

Ladyfinger vs. Chard raw — In-Depth Nutrition Comparison

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Significant differences between ladyfinger and chard raw

  • Ladyfinger has more vitamin B12, vitamin B2, iron, vitamin B1, vitamin B5, and phosphorus; however, chard raw is richer in vitamin A, vitamin C, and magnesium.
  • Chard raw covers your daily vitamin A needs 111% more than ladyfinger.

Specific food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Chard, swiss, raw.

Infographic

Ladyfinger vs Chard 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more IronIron +98.9%
Contains more ZincZinc +216.7%
Contains more PhosphorusPhosphorus +276.1%
Contains less SodiumSodium -31%
Contains more MagnesiumMagnesium +575%
Contains more PotassiumPotassium +235.4%
Contains more CopperCopper +88.4%
Contains more ManganeseManganese +52.5%
~equal in Calcium ~51mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +610%
Contains more Vitamin B2Vitamin B2 +375.6%
Contains more Vitamin B3Vitamin B3 +426%
Contains more Vitamin B5Vitamin B5 +548.8%
Contains more Vitamin B6Vitamin B6 +23.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +450%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +83.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Chard raw DV% diff.
Vitamin K 830µg 692%
Cholesterol 221mg 0mg 74%
Vitamin C 0mg 30mg 33%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.09mg 26%
Iron 3.58mg 1.8mg 22%
Vitamin B1 0.284mg 0.04mg 20%
Carbs 59.7g 3.74g 19%
Vitamin B5 1.116mg 0.172mg 19%
Phosphorus 173mg 46mg 18%
Protein 10.6g 1.8g 18%
Calories 363kcal 19kcal 17%
Magnesium 12mg 81mg 16%
Folate 77µg 14µg 16%
Vitamin A 167µg 306µg 15%
Fats 9.1g 0.2g 14%
Saturated fat 3.022g 0.03g 14%
Vitamin E 1.89mg 13%
Vitamin B3 2.104mg 0.4mg 11%
Polyunsaturated fat 1.423g 0.07g 9%
Monounsaturated fat 3.745g 0.04g 9%
Copper 0.095mg 0.179mg 9%
Potassium 113mg 379mg 8%
Zinc 1.14mg 0.36mg 7%
Manganese 0.24mg 0.366mg 5%
Sodium 147mg 213mg 3%
Choline 18mg 3%
Fiber 1g 1.6g 2%
Vitamin B6 0.122mg 0.099mg 2%
Selenium 0.9µg 2%
Net carbs 58.7g 2.14g N/A
Calcium 47mg 51mg 0%
Sugar 1.1g N/A
Tryptophan 0.133mg 0.017mg 0%
Threonine 0.467mg 0.083mg 0%
Isoleucine 0.516mg 0.147mg 0%
Leucine 0.861mg 0.13mg 0%
Lysine 0.679mg 0.099mg 0%
Methionine 0.268mg 0.019mg 0%
Phenylalanine 0.511mg 0.11mg 0%
Valine 0.579mg 0.11mg 0%
Histidine 0.248mg 0.036mg 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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +488.9%
Contains more FatsFats +4450%
Contains more CarbsCarbs +1496.3%
Contains more WaterWater +375.2%
Contains more OtherOther +45.5%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +9262.5%
Contains more Poly. FatPolyunsaturated fat +1932.9%
Contains less Sat. FatSaturated fat -99%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.