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Ladyfinger vs. Filo — In-Depth Nutrition Comparison

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Differences between ladyfinger and filo

  • Ladyfinger has more vitamin B12, vitamin A, vitamin B5, and phosphorus, while filo has more vitamin B1, vitamin B3, and manganese.
  • Ladyfinger's daily need coverage for cholesterol is 74% higher.
  • The amount of cholesterol in filo is lower.

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

Infographic

Ladyfinger vs Filo infographic
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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%
Filo
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more CalciumCalcium +327.3%
Contains more PotassiumPotassium +52.7%
Contains more IronIron +11.5%
Contains more ZincZinc +132.7%
Contains more PhosphorusPhosphorus +130.7%
Contains less SodiumSodium -69.6%
Contains more MagnesiumMagnesium +25%
Contains more ManganeseManganese +98.3%
~equal in Copper ~0.101mg

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%
Filo
6
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25.5%
Contains more Vitamin B5Vitamin B5 +269.5%
Contains more Vitamin B6Vitamin B6 +306.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +90.5%
Contains more Vitamin B3Vitamin B3 +93.6%
Contains more FolateFolate +14.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +49.3%
Contains more FatsFats +51.7%
Contains more CarbsCarbs +13.5%
Contains more WaterWater +67.2%
Contains more OtherOther +54.5%

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
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains more Mono. FatMonounsaturated fat +18.9%
Contains more Poly. FatPolyunsaturated fat +54.2%
Contains less Sat. FatSaturated fat -51.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ladyfinger Filo
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ladyfinger Filo DV% diff.
Cholesterol 221mg 0mg 74%
Selenium 23.3µg 42%
Vitamin B12 0.75µg 0µg 31%
Vitamin B1 0.284mg 0.541mg 21%
Vitamin A 167µg 0µg 19%
Vitamin B5 1.116mg 0.302mg 16%
Sodium 147mg 483mg 15%
Phosphorus 173mg 75mg 14%
Vitamin B3 2.104mg 4.073mg 12%
Manganese 0.24mg 0.476mg 10%
Vitamin B2 0.428mg 0.341mg 7%
Saturated fat 3.022g 1.47g 7%
Protein 10.6g 7.1g 7%
Vitamin B6 0.122mg 0.03mg 7%
Zinc 1.14mg 0.49mg 6%
Iron 3.58mg 3.21mg 5%
Fats 9.1g 6g 5%
Fiber 1g 1.9g 4%
Calcium 47mg 11mg 4%
Folate 77µg 88µg 3%
Polyunsaturated fat 1.423g 0.923g 3%
Calories 363kcal 299kcal 3%
Vitamin K 2.5µg 2%
Carbs 59.7g 52.6g 2%
Vitamin E 0.08mg 1%
Copper 0.095mg 0.101mg 1%
Potassium 113mg 74mg 1%
Magnesium 12mg 15mg 1%
Choline 6.9mg 1%
Monounsaturated fat 3.745g 3.149g 1%
Net carbs 58.7g 50.7g N/A
Sugar 0.18g N/A
Tryptophan 0.133mg 0.088mg 0%
Threonine 0.467mg 0.194mg 0%
Isoleucine 0.516mg 0.246mg 0%
Leucine 0.861mg 0.49mg 0%
Lysine 0.679mg 0.158mg 0%
Methionine 0.268mg 0.126mg 0%
Phenylalanine 0.511mg 0.359mg 0%
Valine 0.579mg 0.286mg 0%
Histidine 0.248mg 0.159mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Ladyfinger
30%
Filo
Minerals Daily Need Coverage Score
35%
Ladyfinger
47%
Filo

Comparison summary

Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 336mg)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Filo
Filo is lower in Cholesterol (difference - 221mg)
Which food is lower in Saturated fat?
Filo
Filo is lower in Saturated fat (difference - 1.552g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.