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  6. Ladyfinger vs. Cranberries

Ladyfinger vs. Cranberries — In-Depth Nutrition Comparison

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Differences between ladyfinger and cranberries

  • Ladyfinger has more iron, vitamin B2, vitamin B12, phosphorus, vitamin B1, folate, and vitamin B5, while cranberries have more vitamin C.
  • Ladyfinger's daily need coverage for cholesterol is 74% higher.
  • The amount of cholesterol in cranberries is lower.

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

Infographic

Ladyfinger vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +487.5%
Contains more PotassiumPotassium +41.3%
Contains more IronIron +1456.5%
Contains more CopperCopper +69.6%
Contains more ZincZinc +1166.7%
Contains more PhosphorusPhosphorus +1472.7%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +11.3%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +5466.7%
Contains more Vitamin B1Vitamin B1 +2266.7%
Contains more Vitamin B2Vitamin B2 +2040%
Contains more Vitamin B3Vitamin B3 +1983.2%
Contains more Vitamin B5Vitamin B5 +278.3%
Contains more Vitamin B6Vitamin B6 +114%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +7600%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Cranberries DV% diff.
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.23mg 42%
Vitamin B2 0.428mg 0.02mg 31%
Vitamin B12 0.75µg 0µg 31%
Vitamin B1 0.284mg 0.012mg 23%
Phosphorus 173mg 11mg 23%
Protein 10.6g 0.46g 20%
Folate 77µg 1µg 19%
Vitamin A 167µg 3µg 18%
Vitamin B5 1.116mg 0.295mg 16%
Calories 363kcal 46kcal 16%
Vitamin C 0mg 14mg 16%
Carbs 59.7g 11.97g 16%
Fats 9.1g 0.13g 14%
Saturated fat 3.022g 0.008g 14%
Vitamin B3 2.104mg 0.101mg 13%
Zinc 1.14mg 0.09mg 10%
Fiber 1g 3.6g 10%
Polyunsaturated fat 1.423g 0.055g 9%
Monounsaturated fat 3.745g 0.018g 9%
Vitamin E 1.32mg 9%
Sodium 147mg 2mg 6%
Vitamin B6 0.122mg 0.057mg 5%
Calcium 47mg 8mg 4%
Vitamin K 5µg 4%
Copper 0.095mg 0.056mg 4%
Fructose 0.67g 1%
Manganese 0.24mg 0.267mg 1%
Potassium 113mg 80mg 1%
Choline 5.5mg 1%
Magnesium 12mg 6mg 1%
Net carbs 58.7g 8.37g N/A
Sugar 4.27g N/A
Selenium 0.1µg 0%
Tryptophan 0.133mg 0.003mg 0%
Threonine 0.467mg 0.028mg 0%
Isoleucine 0.516mg 0.033mg 0%
Leucine 0.861mg 0.053mg 0%
Lysine 0.679mg 0.039mg 0%
Methionine 0.268mg 0.003mg 0%
Phenylalanine 0.511mg 0.036mg 0%
Valine 0.579mg 0.045mg 0%
Histidine 0.248mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +2204.3%
Contains more FatsFats +6900%
Contains more CarbsCarbs +398.7%
Contains more OtherOther +816.7%
Contains more WaterWater +347.8%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +20705.6%
Contains more Poly. FatPolyunsaturated fat +2487.3%
Contains less Sat. FatSaturated fat -99.7%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.