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Ladyfinger vs. Cocoa solids — In-Depth Nutrition Comparison

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How are ladyfinger and cocoa solids different?

  • Ladyfinger is richer in vitamin B12, while cocoa solids are higher in copper, manganese, fiber, iron, magnesium, phosphorus, zinc, and potassium.
  • Cocoa solids cover your daily need for copper, 410% more than ladyfinger.

Cookies, ladyfingers, without lemon juice and rind and Cocoa, dry powder, unsweetened types were used in this article.

Infographic

Ladyfinger vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more MagnesiumMagnesium +4058.3%
Contains more CalciumCalcium +172.3%
Contains more PotassiumPotassium +1248.7%
Contains more IronIron +287.2%
Contains more CopperCopper +3887.4%
Contains more ZincZinc +497.4%
Contains more PhosphorusPhosphorus +324.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +1498.8%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +264.1%
Contains more Vitamin B2Vitamin B2 +77.6%
Contains more Vitamin B5Vitamin B5 +339.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +140.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.185mg
~equal in Vitamin B6 ~0.118mg

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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +550%
Contains more ProteinProtein +84.9%
Contains more FatsFats +50.5%
Contains more OtherOther +427.3%
~equal in Carbs ~57.9g

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 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -62.6%
Contains more Poly. FatPolyunsaturated fat +223.4%
Contains more Mono. FatMonounsaturated fat +22%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ladyfinger Cocoa solids
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ladyfinger Cocoa solids DV% diff.
Copper 0.095mg 3.788mg 410%
Manganese 0.24mg 3.837mg 156%
Fiber 1g 37g 144%
Iron 3.58mg 13.86mg 129%
Magnesium 12mg 499mg 116%
Phosphorus 173mg 734mg 80%
Cholesterol 221mg 0mg 74%
Caffeine 230mg 58%
Zinc 1.14mg 6.81mg 52%
Potassium 113mg 1524mg 42%
Vitamin B12 0.75µg 0µg 31%
Selenium 14.3µg 26%
Saturated fat 3.022g 8.07g 23%
Vitamin A 167µg 0µg 19%
Protein 10.6g 19.6g 18%
Vitamin B1 0.284mg 0.078mg 17%
Vitamin B5 1.116mg 0.254mg 17%
Vitamin B2 0.428mg 0.241mg 14%
Folate 77µg 32µg 11%
Calcium 47mg 128mg 8%
Calories 363kcal 228kcal 7%
Polyunsaturated fat 1.423g 0.44g 7%
Fats 9.1g 13.7g 7%
Sodium 147mg 21mg 5%
Monounsaturated fat 3.745g 4.57g 2%
Choline 12mg 2%
Vitamin K 2.5µg 2%
Vitamin B3 2.104mg 2.185mg 1%
Vitamin E 0.1mg 1%
Carbs 59.7g 57.9g 1%
Net carbs 58.7g 20.9g N/A
Sugar 1.75g N/A
Vitamin B6 0.122mg 0.118mg 0%
Tryptophan 0.133mg 0.293mg 0%
Threonine 0.467mg 0.776mg 0%
Isoleucine 0.516mg 0.76mg 0%
Leucine 0.861mg 1.189mg 0%
Lysine 0.679mg 0.983mg 0%
Methionine 0.268mg 0.202mg 0%
Phenylalanine 0.511mg 0.941mg 0%
Valine 0.579mg 1.177mg 0%
Histidine 0.248mg 0.339mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Ladyfinger
15%
Cocoa solids
Minerals Daily Need Coverage Score
35%
Ladyfinger
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 1.75g)
Which food is lower in Saturated fat?
Ladyfinger
Ladyfinger is lower in Saturated fat (difference - 5.048g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 24)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Cocoa solids
Cocoa solids contains less Sodium (difference - 126mg)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.