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  6. Ladyfinger vs. Cocoa bean

Ladyfinger vs. Cocoa bean — In-Depth Nutrition Comparison

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How are ladyfinger and cocoa bean different?

  • Ladyfinger is higher in vitamin B12; however, cocoa bean is richer in copper, manganese, iron, fiber, magnesium, phosphorus, potassium, and zinc.
  • Daily need coverage for copper for cocoa bean is 390% higher.

Cookies, ladyfingers, without lemon juice and rind and Cocoa, dry powder, unsweetened, processed with alkali are the varieties used in this article.

Infographic

Ladyfinger vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more MagnesiumMagnesium +3866.7%
Contains more CalciumCalcium +136.2%
Contains more PotassiumPotassium +2120.4%
Contains more IronIron +333.5%
Contains more CopperCopper +3696.8%
Contains more ZincZinc +458.8%
Contains more PhosphorusPhosphorus +320.8%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +1457.1%

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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +158.2%
Contains more Vitamin B5Vitamin B5 +339.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +140.6%
Contains more Vitamin B3Vitamin B3 +14.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.46mg
~equal in Vitamin B6 ~0.118mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Cocoa bean DV% diff.
Copper 0.095mg 3.607mg 390%
Manganese 0.24mg 3.737mg 152%
Iron 3.58mg 15.52mg 149%
Fiber 1g 29.8g 115%
Magnesium 12mg 476mg 110%
Phosphorus 173mg 728mg 79%
Cholesterol 221mg 0mg 74%
Potassium 113mg 2509mg 70%
Zinc 1.14mg 6.37mg 48%
Vitamin B12 0.75µg 0µg 31%
Selenium 13.2µg 24%
Saturated fat 3.022g 7.76g 22%
Caffeine 78mg 20%
Vitamin A 167µg 0µg 19%
Vitamin B5 1.116mg 0.254mg 17%
Vitamin B1 0.284mg 0.11mg 15%
Protein 10.6g 18.1g 15%
Folate 77µg 32µg 11%
Calories 363kcal 220kcal 7%
Polyunsaturated fat 1.423g 0.42g 7%
Sodium 147mg 19mg 6%
Calcium 47mg 111mg 6%
Fats 9.1g 13.1g 6%
Monounsaturated fat 3.745g 4.39g 2%
Choline 11.4mg 2%
Vitamin B3 2.104mg 2.4mg 2%
Vitamin K 2.4µg 2%
Vitamin B2 0.428mg 0.46mg 2%
Vitamin E 0.1mg 1%
Net carbs 58.7g 28.5g N/A
Carbs 59.7g 58.3g 0%
Sugar 1.76g N/A
Vitamin B6 0.122mg 0.118mg 0%
Tryptophan 0.133mg 0.271mg 0%
Threonine 0.467mg 0.716mg 0%
Isoleucine 0.516mg 0.701mg 0%
Leucine 0.861mg 1.097mg 0%
Lysine 0.679mg 0.907mg 0%
Methionine 0.268mg 0.187mg 0%
Phenylalanine 0.511mg 0.869mg 0%
Valine 0.579mg 1.086mg 0%
Histidine 0.248mg 0.312mg 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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +622.2%
Contains more ProteinProtein +70.8%
Contains more FatsFats +44%
Contains more OtherOther +609.1%
~equal in Carbs ~58.3g

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -61.1%
Contains more Poly. FatPolyunsaturated fat +238.8%
Contains more Mono. FatMonounsaturated fat +17.2%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.