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  6. Ladyfinger vs. Feta

Ladyfinger vs. Feta — In-Depth Nutrition Comparison

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Important differences between ladyfinger and feta

  • Ladyfinger has more iron; however, feta has more calcium, vitamin B12, vitamin B2, phosphorus, vitamin B6, and zinc.
  • Feta's daily need coverage for saturated fat is 60% more.
  • Ladyfinger has 6 times more iron than feta. Ladyfinger has 3.58mg of iron, while feta has 0.65mg.
  • Feta is lower in cholesterol.

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

Infographic

Ladyfinger vs Feta 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%
Feta
Feta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more PotassiumPotassium +82.3%
Contains more IronIron +450.8%
Contains more CopperCopper +196.9%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +757.1%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +948.9%
Contains more ZincZinc +152.6%
Contains more PhosphorusPhosphorus +94.8%

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%
Feta
Feta
7
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin AVitamin A +33.6%
Contains more Vitamin B1Vitamin B1 +84.4%
Contains more Vitamin B3Vitamin B3 +112.3%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more FolateFolate +140.6%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more Vitamin B6Vitamin B6 +247.5%
Contains more Vitamin B12Vitamin B12 +125.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Feta DV% diff.
Saturated fat 3.022g 14.946g 54%
Calcium 47mg 493mg 45%
Cholesterol 221mg 89mg 44%
Vitamin B12 0.75µg 1.69µg 39%
Iron 3.58mg 0.65mg 37%
Sodium 147mg 917mg 33%
Vitamin B2 0.428mg 0.844mg 32%
Selenium 15µg 27%
Vitamin B6 0.122mg 0.424mg 23%
Phosphorus 173mg 337mg 23%
Carbs 59.7g 4.09g 19%
Fats 9.1g 21.28g 19%
Zinc 1.14mg 2.88mg 16%
Folate 77µg 32µg 11%
Vitamin B1 0.284mg 0.154mg 11%
Manganese 0.24mg 0.028mg 9%
Vitamin B3 2.104mg 0.991mg 7%
Copper 0.095mg 0.032mg 7%
Protein 10.6g 14.21g 7%
Polyunsaturated fat 1.423g 0.591g 6%
Calories 363kcal 264kcal 5%
Vitamin A 167µg 125µg 5%
Fiber 1g 0g 4%
Vitamin B5 1.116mg 0.967mg 3%
Choline 15.4mg 3%
Vitamin D 0.4µg 2%
Monounsaturated fat 3.745g 4.623g 2%
Potassium 113mg 62mg 2%
Vitamin K 1.8µg 2%
Magnesium 12mg 19mg 2%
Vitamin D 16IU 2%
Vitamin E 0.18mg 1%
Net carbs 58.7g 4.09g N/A
Sugar 4.09g N/A
Tryptophan 0.133mg 0.2mg 0%
Threonine 0.467mg 0.637mg 0%
Isoleucine 0.516mg 0.803mg 0%
Leucine 0.861mg 1.395mg 0%
Lysine 0.679mg 1.219mg 0%
Methionine 0.268mg 0.368mg 0%
Phenylalanine 0.511mg 0.675mg 0%
Valine 0.579mg 1.065mg 0%
Histidine 0.248mg 0.397mg 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
Feta
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more CarbsCarbs +1359.7%
Contains more ProteinProtein +34.1%
Contains more FatsFats +133.8%
Contains more WaterWater +183.2%
Contains more OtherOther +372.7%

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
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -79.8%
Contains more Poly. FatPolyunsaturated fat +140.8%
Contains more Mono. FatMonounsaturated fat +23.4%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.