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  6. Ladyfinger vs. Plum

Ladyfinger vs. Plum — In-Depth Nutrition Comparison

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Important differences between ladyfinger and plums

  • Ladyfinger has more iron, vitamin B12, vitamin B2, phosphorus, vitamin B1, vitamin B5, and folate; however, plums have more vitamin C.
  • Ladyfinger's daily need coverage for cholesterol is 74% more.
  • Plums are lower in cholesterol.

The food varieties used in the comparison are Cookies, ladyfingers, without lemon juice and rind and Plums, raw.

Infographic

Ladyfinger vs Plum 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%
Plum
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +683.3%
Contains more IronIron +2005.9%
Contains more CopperCopper +66.7%
Contains more ZincZinc +1040%
Contains more PhosphorusPhosphorus +981.3%
Contains more ManganeseManganese +361.5%
Contains more PotassiumPotassium +38.9%
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%
Plum
Plum
4
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin AVitamin A +882.4%
Contains more Vitamin B1Vitamin B1 +914.3%
Contains more Vitamin B2Vitamin B2 +1546.2%
Contains more Vitamin B3Vitamin B3 +404.6%
Contains more Vitamin B5Vitamin B5 +726.7%
Contains more Vitamin B6Vitamin B6 +320.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1440%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Plum DV% diff.
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.17mg 43%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.026mg 31%
Phosphorus 173mg 16mg 22%
Vitamin B1 0.284mg 0.028mg 21%
Vitamin B5 1.116mg 0.135mg 20%
Protein 10.6g 0.7g 20%
Folate 77µg 5µg 18%
Vitamin A 167µg 17µg 17%
Calories 363kcal 46kcal 16%
Carbs 59.7g 11.42g 16%
Fats 9.1g 0.28g 14%
Saturated fat 3.022g 0.017g 14%
Vitamin B3 2.104mg 0.417mg 11%
Vitamin C 0mg 9.5mg 11%
Monounsaturated fat 3.745g 0.134g 9%
Polyunsaturated fat 1.423g 0.044g 9%
Zinc 1.14mg 0.1mg 9%
Manganese 0.24mg 0.052mg 8%
Vitamin B6 0.122mg 0.029mg 7%
Sodium 147mg 0mg 6%
Vitamin K 6.4µg 5%
Fructose 3.07g 4%
Copper 0.095mg 0.057mg 4%
Calcium 47mg 6mg 4%
Fiber 1g 1.4g 2%
Vitamin E 0.26mg 2%
Magnesium 12mg 7mg 1%
Potassium 113mg 157mg 1%
Net carbs 58.7g 10.02g N/A
Sugar 9.92g N/A
Choline 1.9mg 0%
Tryptophan 0.133mg 0.009mg 0%
Threonine 0.467mg 0.01mg 0%
Isoleucine 0.516mg 0.014mg 0%
Leucine 0.861mg 0.015mg 0%
Lysine 0.679mg 0.016mg 0%
Methionine 0.268mg 0.008mg 0%
Phenylalanine 0.511mg 0.014mg 0%
Valine 0.579mg 0.016mg 0%
Histidine 0.248mg 0.009mg 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
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +1414.3%
Contains more FatsFats +3150%
Contains more CarbsCarbs +422.8%
Contains more OtherOther +197.3%
Contains more WaterWater +347.3%

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
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +2694.8%
Contains more Poly. FatPolyunsaturated fat +3134.1%
Contains less Sat. FatSaturated fat -99.4%

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.