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Ladyfinger vs. Coconut oil — In-Depth Nutrition Comparison

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Significant differences between ladyfinger and coconut oil

  • The amount of iron, vitamin B2, vitamin B12, phosphorus, vitamin B1, vitamin B5, folate, and vitamin B3 in ladyfinger is higher than in coconut oil.
  • Coconut oil covers your daily saturated fat needs 397% more than ladyfinger.

Specific food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Oil, coconut.

Infographic

Ladyfinger vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4600%
Contains more PotassiumPotassium +∞%
Contains more IronIron +7060%
Contains more CopperCopper +∞%
Contains more ZincZinc +5600%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +64900%
Contains more OtherOther +20.9%
Contains more FatsFats +988.6%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +69.1%
Contains more Poly. FatPolyunsaturated fat +19.6%

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 oil
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok

All nutrients comparison - raw data values

Nutrient Ladyfinger Coconut oil DV% diff.
Saturated fat 3.022g 82.475g 361%
Fats 9.1g 99.06g 138%
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.05mg 44%
Vitamin B2 0.428mg 0mg 33%
Vitamin B12 0.75µg 0µg 31%
Calories 363kcal 892kcal 26%
Phosphorus 173mg 0mg 25%
Vitamin B1 0.284mg 0mg 24%
Vitamin B5 1.116mg 0mg 22%
Protein 10.6g 0g 21%
Carbs 59.7g 0g 20%
Folate 77µg 0µg 19%
Vitamin A 167µg 0µg 19%
Vitamin B3 2.104mg 0mg 13%
Copper 0.095mg 0mg 11%
Zinc 1.14mg 0.02mg 10%
Manganese 0.24mg 0mg 10%
Vitamin B6 0.122mg 0mg 9%
Monounsaturated fat 3.745g 6.332g 6%
Sodium 147mg 0mg 6%
Calcium 47mg 1mg 5%
Fiber 1g 0g 4%
Potassium 113mg 0mg 3%
Magnesium 12mg 0mg 3%
Polyunsaturated fat 1.423g 1.702g 2%
Vitamin E 0.11mg 1%
Vitamin K 0.6µg 1%
Net carbs 58.7g 0g N/A
Trans fat 0.028g N/A
Choline 0.3mg 0%
Tryptophan 0.133mg 0mg 0%
Threonine 0.467mg 0mg 0%
Isoleucine 0.516mg 0mg 0%
Leucine 0.861mg 0mg 0%
Lysine 0.679mg 0mg 0%
Methionine 0.268mg 0mg 0%
Phenylalanine 0.511mg 0mg 0%
Valine 0.579mg 0mg 0%
Histidine 0.248mg 0mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Coconut oil
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
0%
Coconut oil
Minerals Daily Need Coverage Score
35%
Ladyfinger
0%
Coconut oil

Comparison summary

Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Ladyfinger
Ladyfinger is lower in Saturated fat (difference - 79.453g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 0)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $2.2)
Which food is richer in minerals?
Ladyfinger
Ladyfinger is relatively richer in minerals
Which food is richer in vitamins?
Ladyfinger
Ladyfinger is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 147mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.