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Ladyfinger vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between ladyfinger and coconut?

  • Ladyfinger is higher in vitamin B2, vitamin B12, vitamin B1, vitamin B5, and iron, yet coconut is higher in manganese, copper, and fiber.
  • Coconut's daily need coverage for saturated fat is 133% more.

We used Cookies, ladyfingers, without lemon juice and rind and Nuts, coconut meat, raw types in this article.

Infographic

Ladyfinger vs Coconut infographic
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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% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +235.7%
Contains more IronIron +47.3%
Contains more PhosphorusPhosphorus +53.1%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +215%
Contains more CopperCopper +357.9%
Contains less SodiumSodium -86.4%
Contains more ManganeseManganese +525%
~equal in Zinc ~1.1mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +330.3%
Contains more Vitamin B2Vitamin B2 +2040%
Contains more Vitamin B3Vitamin B3 +289.6%
Contains more Vitamin B5Vitamin B5 +272%
Contains more Vitamin B6Vitamin B6 +125.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +196.2%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +218.3%
Contains more CarbsCarbs +292%
Contains more OtherOther +14.6%
Contains more FatsFats +268%
Contains more WaterWater +141%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +162.8%
Contains more Poly. FatPolyunsaturated fat +288.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ladyfinger Coconut
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ladyfinger Coconut DV% diff.
Saturated fat 3.022g 29.698g 121%
Cholesterol 221mg 0mg 74%
Manganese 0.24mg 1.5mg 55%
Fats 9.1g 33.49g 38%
Copper 0.095mg 0.435mg 38%
Fiber 1g 9g 32%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.02mg 31%
Vitamin A 167µg 0µg 19%
Selenium 10.1µg 18%
Vitamin B1 0.284mg 0.066mg 18%
Vitamin B5 1.116mg 0.3mg 16%
Protein 10.6g 3.33g 15%
Carbs 59.7g 15.23g 15%
Iron 3.58mg 2.43mg 14%
Folate 77µg 26µg 13%
Vitamin B3 2.104mg 0.54mg 10%
Phosphorus 173mg 113mg 9%
Potassium 113mg 356mg 7%
Polyunsaturated fat 1.423g 0.366g 7%
Monounsaturated fat 3.745g 1.425g 6%
Sodium 147mg 20mg 6%
Vitamin B6 0.122mg 0.054mg 5%
Magnesium 12mg 32mg 5%
Vitamin C 0mg 3.3mg 4%
Calcium 47mg 14mg 3%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Calories 363kcal 354kcal 0%
Net carbs 58.7g 6.23g N/A
Sugar 6.23g N/A
Zinc 1.14mg 1.1mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.133mg 0.039mg 0%
Threonine 0.467mg 0.121mg 0%
Isoleucine 0.516mg 0.131mg 0%
Leucine 0.861mg 0.247mg 0%
Lysine 0.679mg 0.147mg 0%
Methionine 0.268mg 0.062mg 0%
Phenylalanine 0.511mg 0.169mg 0%
Valine 0.579mg 0.202mg 0%
Histidine 0.248mg 0.077mg 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 Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
35%
Ladyfinger
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated fat?
Ladyfinger
Ladyfinger is lower in Saturated fat (difference - 26.676g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 59)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 127mg)
Which food is richer in minerals?
?
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.
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.