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  6. Ladyfinger vs. Couscous

Ladyfinger vs. Couscous — In-Depth Nutrition Comparison

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Important differences between ladyfinger and couscous

  • Couscous has less iron, vitamin B12, vitamin B2, phosphorus, vitamin B1, folate, vitamin B5, and vitamin A.
  • Ladyfinger's daily need coverage for cholesterol is 74% more.
  • Couscous is lower in cholesterol.

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

Infographic

Ladyfinger vs Couscous 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +487.5%
Contains more PotassiumPotassium +94.8%
Contains more IronIron +842.1%
Contains more CopperCopper +131.7%
Contains more ZincZinc +338.5%
Contains more PhosphorusPhosphorus +686.4%
Contains more ManganeseManganese +185.7%
Contains less SodiumSodium -96.6%

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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +350.8%
Contains more Vitamin B2Vitamin B2 +1485.2%
Contains more Vitamin B3Vitamin B3 +114%
Contains more Vitamin B5Vitamin B5 +200.8%
Contains more Vitamin B6Vitamin B6 +139.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +413.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Couscous DV% diff.
Cholesterol 221mg 0mg 74%
Selenium 27.5µg 50%
Iron 3.58mg 0.38mg 40%
Vitamin B2 0.428mg 0.027mg 31%
Vitamin B12 0.75µg 0µg 31%
Phosphorus 173mg 22mg 22%
Vitamin A 167µg 0µg 19%
Vitamin B1 0.284mg 0.063mg 18%
Folate 77µg 15µg 16%
Vitamin B5 1.116mg 0.371mg 15%
Fats 9.1g 0.16g 14%
Saturated fat 3.022g 0.029g 14%
Protein 10.6g 3.79g 14%
Calories 363kcal 112kcal 13%
Carbs 59.7g 23.22g 12%
Polyunsaturated fat 1.423g 0.064g 9%
Monounsaturated fat 3.745g 0.022g 9%
Zinc 1.14mg 0.26mg 8%
Manganese 0.24mg 0.084mg 7%
Vitamin B3 2.104mg 0.983mg 7%
Copper 0.095mg 0.041mg 6%
Sodium 147mg 5mg 6%
Vitamin B6 0.122mg 0.051mg 5%
Calcium 47mg 8mg 4%
Fiber 1g 1.4g 2%
Potassium 113mg 58mg 2%
Choline 3.3mg 1%
Magnesium 12mg 8mg 1%
Vitamin E 0.13mg 1%
Net carbs 58.7g 21.82g N/A
Sugar 0.1g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.133mg 0.049mg 0%
Threonine 0.467mg 0.1mg 0%
Isoleucine 0.516mg 0.147mg 0%
Leucine 0.861mg 0.259mg 0%
Lysine 0.679mg 0.073mg 0%
Methionine 0.268mg 0.059mg 0%
Phenylalanine 0.511mg 0.184mg 0%
Valine 0.579mg 0.162mg 0%
Histidine 0.248mg 0.077mg 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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +179.7%
Contains more FatsFats +5587.5%
Contains more CarbsCarbs +157.1%
Contains more OtherOther +323.1%
Contains more WaterWater +272.2%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +16922.7%
Contains more Poly. FatPolyunsaturated fat +2123.4%
Contains less Sat. FatSaturated fat -99%

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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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.