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  6. Ladyfinger vs. Club sandwich

Ladyfinger vs. Club sandwich — In-Depth Nutrition Comparison

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The main differences between ladyfinger and club sandwich

  • Ladyfinger has more iron, vitamin B2, vitamin B12, folate, and vitamin B1; however, club sandwich has more vitamin B3, vitamin B6, and phosphorus.
  • Daily need coverage for cholesterol for ladyfinger is 58% higher.
  • Club sandwich has 3 times less iron than ladyfinger. Ladyfinger has 3.58mg of iron, while club sandwich has 1.37mg.
  • Club sandwich is lower in cholesterol.

Food types used in this article are Cookies, ladyfingers, without lemon juice and rind and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Ladyfinger vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more IronIron +161.3%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +102.1%
Contains more PotassiumPotassium +100%
Contains more ZincZinc +17.5%
Contains more PhosphorusPhosphorus +24.3%
~equal in Copper ~0.089mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin AVitamin A +377.1%
Contains more Vitamin B1Vitamin B1 +65.1%
Contains more Vitamin B2Vitamin B2 +130.1%
Contains more Vitamin B5Vitamin B5 +35.1%
Contains more Vitamin B12Vitamin B12 +59.6%
Contains more FolateFolate +148.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +165%
Contains more Vitamin B6Vitamin B6 +142.6%

All nutrients comparison - raw data values

Nutrient Ladyfinger Club sandwich DV% diff.
Cholesterol 221mg 46mg 58%
Selenium 24.8µg 45%
Iron 3.58mg 1.37mg 28%
Vitamin B3 2.104mg 5.575mg 22%
Sodium 147mg 630mg 21%
Vitamin B2 0.428mg 0.186mg 19%
Vitamin A 167µg 35µg 15%
Carbs 59.7g 19.87g 13%
Vitamin B6 0.122mg 0.296mg 13%
Protein 10.6g 17.19g 13%
Folate 77µg 31µg 12%
Vitamin B12 0.75µg 0.47µg 12%
Manganese 0.24mg 10%
Choline 47.8mg 9%
Vitamin B1 0.284mg 0.172mg 9%
Vitamin K 8.7µg 7%
Calories 363kcal 220kcal 7%
Phosphorus 173mg 215mg 6%
Vitamin B5 1.116mg 0.826mg 6%
Magnesium 12mg 32mg 5%
Vitamin C 0mg 4.4mg 5%
Calcium 47mg 95mg 5%
Vitamin E 0.61mg 4%
Polyunsaturated fat 1.423g 1.88g 3%
Potassium 113mg 226mg 3%
Monounsaturated fat 3.745g 2.949g 2%
Zinc 1.14mg 1.34mg 2%
Fats 9.1g 8.05g 2%
Vitamin D 5IU 1%
Fiber 1g 1.2g 1%
Copper 0.095mg 0.089mg 1%
Vitamin D 0.1µg 1%
Net carbs 58.7g 18.67g N/A
Sugar 4.68g N/A
Trans fat 0.071g N/A
Saturated fat 3.022g 3.109g 0%
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0.004g 0.004g N/A
Omega-3 - DHA 0.036g 0.007g N/A
Omega-3 - DPA 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more FatsFats +13%
Contains more CarbsCarbs +200.5%
Contains more ProteinProtein +62.2%
Contains more WaterWater +169.3%
Contains more OtherOther +115.5%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains more Mono. FatMonounsaturated fat +27%
Contains more Poly. FatPolyunsaturated fat +32.1%
~equal in Saturated fat ~3.109g

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.