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  6. Ladyfinger vs. Garden cress

Ladyfinger vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between ladyfinger and garden cress?

  • Ladyfinger is richer in vitamin B12, iron, vitamin B5, vitamin B1, and phosphorus, yet garden cress is richer in vitamin A, vitamin C, and potassium.
  • Garden cress's daily need coverage for vitamin A is 127% higher.

We used Cookies, ladyfingers, without lemon juice and rind and Cress, garden, raw types in this comparison.

Infographic

Ladyfinger vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more IronIron +175.4%
Contains more ZincZinc +395.7%
Contains more PhosphorusPhosphorus +127.6%
Contains more MagnesiumMagnesium +216.7%
Contains more CalciumCalcium +72.3%
Contains more PotassiumPotassium +436.3%
Contains more CopperCopper +78.9%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +130.4%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +255%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B3Vitamin B3 +110.4%
Contains more Vitamin B5Vitamin B5 +361.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +107.2%
Contains more Vitamin B6Vitamin B6 +102.5%
~equal in Vitamin D ~0µg
~equal in Folate ~80µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Garden cress DV% diff.
Vitamin K 541.9µg 452%
Vitamin C 0mg 69mg 77%
Cholesterol 221mg 0mg 74%
Vitamin B12 0.75µg 0µg 31%
Iron 3.58mg 1.3mg 29%
Vitamin A 167µg 346µg 20%
Carbs 59.7g 5.5g 18%
Calories 363kcal 32kcal 17%
Vitamin B5 1.116mg 0.242mg 17%
Vitamin B1 0.284mg 0.08mg 17%
Protein 10.6g 2.6g 16%
Potassium 113mg 606mg 15%
Phosphorus 173mg 76mg 14%
Saturated fat 3.022g 0.023g 14%
Manganese 0.24mg 0.553mg 14%
Vitamin B2 0.428mg 0.26mg 13%
Fats 9.1g 0.7g 13%
Vitamin B6 0.122mg 0.247mg 10%
Monounsaturated fat 3.745g 0.239g 9%
Polyunsaturated fat 1.423g 0.228g 8%
Copper 0.095mg 0.17mg 8%
Zinc 1.14mg 0.23mg 8%
Vitamin B3 2.104mg 1mg 7%
Magnesium 12mg 38mg 6%
Sodium 147mg 14mg 6%
Vitamin E 0.7mg 5%
Choline 19.5mg 4%
Calcium 47mg 81mg 3%
Selenium 0.9µg 2%
Folate 77µg 80µg 1%
Net carbs 58.7g 4.4g N/A
Sugar 4.4g N/A
Fiber 1g 1.1g 0%
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +307.7%
Contains more FatsFats +1200%
Contains more CarbsCarbs +985.5%
Contains more WaterWater +358.5%
Contains more OtherOther +63.6%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +1466.9%
Contains more Poly. FatPolyunsaturated fat +524.1%
Contains less Sat. FatSaturated fat -99.2%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.