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  6. Ladyfinger vs. Garlic

Ladyfinger vs. Garlic — In-Depth Nutrition Comparison

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How are ladyfinger and garlic different?

  • Ladyfinger is richer in vitamin B12, vitamin B2, iron, and folate, while garlic is higher in vitamin B6, manganese, vitamin C, and copper.
  • Garlic covers your daily need for vitamin B6, 86% more than ladyfinger.

Cookies, ladyfingers, without lemon juice and rind and Garlic, raw types were used in this article.

Infographic

Ladyfinger vs Garlic 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%
Garlic
Garlic
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more IronIron +110.6%
Contains more PhosphorusPhosphorus +13.1%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +285.1%
Contains more PotassiumPotassium +254.9%
Contains more CopperCopper +214.7%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +596.7%
~equal in Zinc ~1.16mg

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%
Garlic
Garlic
5
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +289.1%
Contains more Vitamin B3Vitamin B3 +200.6%
Contains more Vitamin B5Vitamin B5 +87.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +2466.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +912.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Garlic DV% diff.
Vitamin B6 0.122mg 1.235mg 86%
Cholesterol 221mg 0mg 74%
Manganese 0.24mg 1.672mg 62%
Vitamin C 0mg 31.2mg 35%
Vitamin B12 0.75µg 0µg 31%
Selenium 14.2µg 26%
Vitamin B2 0.428mg 0.11mg 24%
Iron 3.58mg 1.7mg 24%
Copper 0.095mg 0.299mg 23%
Vitamin A 167µg 0µg 19%
Folate 77µg 3µg 19%
Fats 9.1g 0.5g 13%
Saturated fat 3.022g 0.089g 13%
Calcium 47mg 181mg 13%
Calories 363kcal 149kcal 11%
Vitamin B5 1.116mg 0.596mg 10%
Carbs 59.7g 33.06g 9%
Monounsaturated fat 3.745g 0.011g 9%
Vitamin B3 2.104mg 0.7mg 9%
Polyunsaturated fat 1.423g 0.249g 8%
Protein 10.6g 6.36g 8%
Potassium 113mg 401mg 8%
Vitamin B1 0.284mg 0.2mg 7%
Sodium 147mg 17mg 6%
Choline 23.2mg 4%
Fiber 1g 2.1g 4%
Phosphorus 173mg 153mg 3%
Magnesium 12mg 25mg 3%
Vitamin K 1.7µg 1%
Vitamin E 0.08mg 1%
Net carbs 58.7g 30.96g N/A
Sugar 1g N/A
Zinc 1.14mg 1.16mg 0%
Tryptophan 0.133mg 0.066mg 0%
Threonine 0.467mg 0.157mg 0%
Isoleucine 0.516mg 0.217mg 0%
Leucine 0.861mg 0.308mg 0%
Lysine 0.679mg 0.273mg 0%
Methionine 0.268mg 0.076mg 0%
Phenylalanine 0.511mg 0.183mg 0%
Valine 0.579mg 0.291mg 0%
Histidine 0.248mg 0.113mg 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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +66.7%
Contains more FatsFats +1720%
Contains more CarbsCarbs +80.6%
Contains more WaterWater +200.4%
Contains more OtherOther +36.4%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +33945.5%
Contains more Poly. FatPolyunsaturated fat +471.5%
Contains less Sat. FatSaturated fat -97.1%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.