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  6. Ladyfinger vs. Flank steak

Ladyfinger vs. Flank steak — In-Depth Nutrition Comparison

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Differences between ladyfinger and flank steak

  • Ladyfinger has more iron, vitamin B2, vitamin B1, folate, and vitamin B5, while flank steak has more vitamin B12, vitamin B6, zinc, and vitamin B3.
  • Ladyfinger's daily need coverage for cholesterol is 47% higher.
  • Flank steak contains 9 times less folate than ladyfinger. Ladyfinger contains 77µg of folate, while flank steak contains 9µg.
  • The amount of cholesterol in flank steak is lower.

The food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Ladyfinger vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more CalciumCalcium +135%
Contains more IronIron +105.7%
Contains more CopperCopper +15.9%
Contains more ManganeseManganese +2566.7%
Contains more MagnesiumMagnesium +91.7%
Contains more PotassiumPotassium +200%
Contains more ZincZinc +329.8%
Contains more PhosphorusPhosphorus +21.4%
Contains less SodiumSodium -61.9%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +278.7%
Contains more Vitamin B2Vitamin B2 +221.8%
Contains more Vitamin B5Vitamin B5 +104.8%
Contains more FolateFolate +755.6%
Contains more Vitamin B3Vitamin B3 +250%
Contains more Vitamin B6Vitamin B6 +374.6%
Contains more Vitamin B12Vitamin B12 +117.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Flank steak DV% diff.
Selenium 29.4µg 53%
Cholesterol 221mg 79mg 47%
Vitamin B12 0.75µg 1.63µg 37%
Vitamin B6 0.122mg 0.579mg 35%
Protein 10.6g 27.66g 34%
Zinc 1.14mg 4.9mg 34%
Vitamin B3 2.104mg 7.363mg 33%
Iron 3.58mg 1.74mg 23%
Vitamin B2 0.428mg 0.133mg 23%
Carbs 59.7g 0g 20%
Choline 105.4mg 19%
Vitamin A 167µg 0µg 19%
Folate 77µg 9µg 17%
Vitamin B1 0.284mg 0.075mg 17%
Vitamin B5 1.116mg 0.545mg 11%
Manganese 0.24mg 0.009mg 10%
Calories 363kcal 192kcal 9%
Polyunsaturated fat 1.423g 0.322g 7%
Potassium 113mg 339mg 7%
Phosphorus 173mg 210mg 5%
Fiber 1g 0g 4%
Sodium 147mg 56mg 4%
Vitamin E 0.38mg 3%
Calcium 47mg 20mg 3%
Magnesium 12mg 23mg 3%
Saturated fat 3.022g 3.395g 2%
Monounsaturated fat 3.745g 3.317g 1%
Fats 9.1g 8.23g 1%
Vitamin K 1.4µg 1%
Copper 0.095mg 0.082mg 1%
Net carbs 58.7g 0g N/A
Tryptophan 0.133mg 0.182mg 0%
Threonine 0.467mg 1.105mg 0%
Isoleucine 0.516mg 1.259mg 0%
Leucine 0.861mg 2.201mg 0%
Lysine 0.679mg 2.338mg 0%
Methionine 0.268mg 0.72mg 0%
Phenylalanine 0.511mg 1.093mg 0%
Valine 0.579mg 1.372mg 0%
Histidine 0.248mg 0.883mg 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1933.3%
Contains more ProteinProtein +160.9%
Contains more WaterWater +229.1%
~equal in Fats ~8.23g

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -11%
Contains more Mono. FatMonounsaturated fat +12.9%
Contains more Poly. FatPolyunsaturated fat +341.9%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.