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  6. Ladyfinger vs. Plantain raw

Ladyfinger vs. Plantain raw — In-Depth Nutrition Comparison

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Significant differences between ladyfinger and plantain raw

  • Ladyfinger has more iron, vitamin B12, vitamin B2, phosphorus, vitamin B1, vitamin B5, and folate; however, plantain raw is richer in vitamin C.
  • Ladyfinger covers your daily cholesterol needs 74% more than plantain raw.
  • Plantain raw contains less cholesterol.

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

Infographic

Ladyfinger vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1466.7%
Contains more IronIron +496.7%
Contains more CopperCopper +17.3%
Contains more ZincZinc +714.3%
Contains more PhosphorusPhosphorus +408.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +208.3%
Contains more PotassiumPotassium +341.6%
Contains less SodiumSodium -97.3%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +198.2%
Contains more Vitamin B1Vitamin B1 +446.2%
Contains more Vitamin B2Vitamin B2 +692.6%
Contains more Vitamin B3Vitamin B3 +206.7%
Contains more Vitamin B5Vitamin B5 +329.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +250%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +145.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Plantain raw DV% diff.
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.6mg 37%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.054mg 29%
Phosphorus 173mg 34mg 20%
Vitamin C 0mg 18.4mg 20%
Protein 10.6g 1.3g 19%
Vitamin B1 0.284mg 0.052mg 19%
Vitamin B5 1.116mg 0.26mg 17%
Folate 77µg 22µg 14%
Vitamin B6 0.122mg 0.299mg 14%
Fats 9.1g 0.37g 13%
Saturated fat 3.022g 0.143g 13%
Vitamin A 167µg 56µg 12%
Calories 363kcal 122kcal 12%
Potassium 113mg 499mg 11%
Manganese 0.24mg 10%
Zinc 1.14mg 0.14mg 9%
Carbs 59.7g 31.89g 9%
Polyunsaturated fat 1.423g 0.069g 9%
Monounsaturated fat 3.745g 0.032g 9%
Vitamin B3 2.104mg 0.686mg 9%
Sodium 147mg 4mg 6%
Magnesium 12mg 37mg 6%
Fiber 1g 2.3g 5%
Calcium 47mg 3mg 4%
Selenium 1.5µg 3%
Choline 13.5mg 2%
Copper 0.095mg 0.081mg 2%
Vitamin K 0.7µg 1%
Vitamin E 0.14mg 1%
Net carbs 58.7g 29.59g N/A
Sugar 15g N/A
Tryptophan 0.133mg 0.015mg 0%
Threonine 0.467mg 0.034mg 0%
Isoleucine 0.516mg 0.036mg 0%
Leucine 0.861mg 0.059mg 0%
Lysine 0.679mg 0.06mg 0%
Methionine 0.268mg 0.017mg 0%
Phenylalanine 0.511mg 0.044mg 0%
Valine 0.579mg 0.046mg 0%
Histidine 0.248mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +715.4%
Contains more FatsFats +2359.5%
Contains more CarbsCarbs +87.2%
Contains more WaterWater +234.8%
~equal in Other ~1.16g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +11603.1%
Contains more Poly. FatPolyunsaturated fat +1962.3%
Contains less Sat. FatSaturated fat -95.3%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.