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Ladyfinger vs. Goat cheese — In-Depth Nutrition Comparison

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Significant differences between ladyfinger and goat cheese

  • Ladyfinger has more iron, vitamin B12, folate, and vitamin B5; however, goat cheese is richer in copper, phosphorus, calcium, and vitamin B2.
  • Goat cheese covers your daily saturated fat needs 88% more than ladyfinger.
  • Goat cheese has 39 times less folate than ladyfinger. Ladyfinger has 77µg of folate, while goat cheese has 2µg.
  • Goat cheese contains less cholesterol.

Specific food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Cheese, goat, semisoft type.

Infographic

Ladyfinger vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more IronIron +121%
Contains more ZincZinc +72.7%
Contains less SodiumSodium -64.6%
Contains more ManganeseManganese +158.1%
Contains more MagnesiumMagnesium +141.7%
Contains more CalciumCalcium +534%
Contains more PotassiumPotassium +39.8%
Contains more CopperCopper +493.7%
Contains more PhosphorusPhosphorus +116.8%

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%
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin B1Vitamin B1 +294.4%
Contains more Vitamin B3Vitamin B3 +83.3%
Contains more Vitamin B5Vitamin B5 +487.4%
Contains more Vitamin B6Vitamin B6 +103.3%
Contains more Vitamin B12Vitamin B12 +240.9%
Contains more FolateFolate +3750%
Contains more Vitamin AVitamin A +143.7%
Contains more Vitamin B2Vitamin B2 +57.9%
~equal in Vitamin C ~0mg

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +49650%
Contains more ProteinProtein +103.6%
Contains more FatsFats +227.9%
Contains more WaterWater +133.4%
Contains more OtherOther +167.3%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -85.4%
Contains more Poly. FatPolyunsaturated fat +100.7%
Contains more Mono. FatMonounsaturated fat +81.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ladyfinger Goat cheese DV% diff.
Saturated fat 3.022g 20.639g 80%
Copper 0.095mg 0.564mg 52%
Cholesterol 221mg 79mg 47%
Fats 9.1g 29.84g 32%
Phosphorus 173mg 375mg 29%
Vitamin A 167µg 407µg 27%
Calcium 47mg 298mg 25%
Iron 3.58mg 1.62mg 25%
Vitamin B12 0.75µg 0.22µg 22%
Protein 10.6g 21.58g 22%
Carbs 59.7g 0.12g 20%
Folate 77µg 2µg 19%
Vitamin B5 1.116mg 0.19mg 19%
Vitamin B2 0.428mg 0.676mg 19%
Vitamin B1 0.284mg 0.072mg 18%
Sodium 147mg 415mg 12%
Monounsaturated fat 3.745g 6.808g 8%
Selenium 3.8µg 7%
Manganese 0.24mg 0.093mg 6%
Vitamin B3 2.104mg 1.148mg 6%
Vitamin B6 0.122mg 0.06mg 5%
Polyunsaturated fat 1.423g 0.709g 5%
Zinc 1.14mg 0.66mg 4%
Fiber 1g 0g 4%
Magnesium 12mg 29mg 4%
Vitamin D 0.5µg 3%
Vitamin D 22IU 3%
Choline 15.4mg 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Potassium 113mg 158mg 1%
Calories 363kcal 364kcal 0%
Net carbs 58.7g 0.12g N/A
Sugar 0.12g N/A
Tryptophan 0.133mg 0.227mg 0%
Threonine 0.467mg 0.805mg 0%
Isoleucine 0.516mg 0.893mg 0%
Leucine 0.861mg 1.861mg 0%
Lysine 0.679mg 1.549mg 0%
Methionine 0.268mg 0.575mg 0%
Phenylalanine 0.511mg 0.859mg 0%
Valine 0.579mg 1.485mg 0%
Histidine 0.248mg 0.589mg 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 Goat cheese
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
32%
Goat cheese
Minerals Daily Need Coverage Score
35%
Ladyfinger
64%
Goat cheese

Comparison summary

Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 268mg)
Which food is lower in Saturated fat?
Ladyfinger
Ladyfinger is lower in Saturated fat (difference - 17.617g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 0)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $2)
Which food is lower in Cholesterol?
Goat cheese
Goat cheese is lower in Cholesterol (difference - 142mg)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.