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  6. Ladyfinger vs. Kiwi

Ladyfinger vs. Kiwi — In-Depth Nutrition Comparison

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Differences between ladyfinger and kiwi

  • Ladyfinger has more iron, vitamin B12, vitamin B2, vitamin B1, phosphorus, vitamin B5, and folate, while kiwi has more vitamin C.
  • Kiwi's daily need coverage for vitamin C is 103% higher.

The food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Kiwifruit, green, raw.

Infographic

Ladyfinger vs Kiwi 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%
Kiwi
Kiwi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more CalciumCalcium +38.2%
Contains more IronIron +1054.8%
Contains more ZincZinc +714.3%
Contains more PhosphorusPhosphorus +408.8%
Contains more ManganeseManganese +144.9%
Contains more MagnesiumMagnesium +41.7%
Contains more PotassiumPotassium +176.1%
Contains more CopperCopper +36.8%
Contains less SodiumSodium -98%

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%
Kiwi
Kiwi
4
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +4075%
Contains more Vitamin B1Vitamin B1 +951.9%
Contains more Vitamin B2Vitamin B2 +1612%
Contains more Vitamin B3Vitamin B3 +517%
Contains more Vitamin B5Vitamin B5 +509.8%
Contains more Vitamin B6Vitamin B6 +93.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +208%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.31mg 41%
Vitamin K 40.3µg 34%
Vitamin B2 0.428mg 0.025mg 31%
Vitamin B12 0.75µg 0µg 31%
Vitamin B1 0.284mg 0.027mg 21%
Phosphorus 173mg 34mg 20%
Vitamin B5 1.116mg 0.183mg 19%
Protein 10.6g 1.14g 19%
Vitamin A 167µg 4µg 18%
Calories 363kcal 61kcal 15%
Carbs 59.7g 14.66g 15%
Saturated fat 3.022g 0.029g 14%
Folate 77µg 25µg 13%
Fats 9.1g 0.52g 13%
Vitamin B3 2.104mg 0.341mg 11%
Vitamin E 1.46mg 10%
Zinc 1.14mg 0.14mg 9%
Monounsaturated fat 3.745g 0.047g 9%
Polyunsaturated fat 1.423g 0.287g 8%
Fiber 1g 3g 8%
Potassium 113mg 312mg 6%
Manganese 0.24mg 0.098mg 6%
Sodium 147mg 3mg 6%
Fructose 4.35g 5%
Vitamin B6 0.122mg 0.063mg 5%
Copper 0.095mg 0.13mg 4%
Magnesium 12mg 17mg 1%
Choline 7.8mg 1%
Calcium 47mg 34mg 1%
Net carbs 58.7g 11.66g N/A
Sugar 8.99g N/A
Selenium 0.2µg 0%
Tryptophan 0.133mg 0.015mg 0%
Threonine 0.467mg 0.047mg 0%
Isoleucine 0.516mg 0.051mg 0%
Leucine 0.861mg 0.066mg 0%
Lysine 0.679mg 0.061mg 0%
Methionine 0.268mg 0.024mg 0%
Phenylalanine 0.511mg 0.044mg 0%
Valine 0.579mg 0.057mg 0%
Histidine 0.248mg 0.027mg 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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +829.8%
Contains more FatsFats +1650%
Contains more CarbsCarbs +307.2%
Contains more OtherOther +80.3%
Contains more WaterWater +326%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +7868.1%
Contains more Poly. FatPolyunsaturated fat +395.8%
Contains less Sat. FatSaturated fat -99%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.