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  6. Ladyfinger vs. Corn raw

Ladyfinger vs. Corn raw — In-Depth Nutrition Comparison

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Significant differences between ladyfinger and corn raw

  • Ladyfinger has more iron, vitamin B12, vitamin B2, phosphorus, vitamin B1, folate, and vitamin B5; however, corn raw is richer in vitamin C.
  • Ladyfinger covers your daily cholesterol needs 74% more than corn raw.
  • Corn raw contains less cholesterol.

Specific food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Corn, sweet, yellow, raw.

Infographic

Ladyfinger vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +2250%
Contains more IronIron +588.5%
Contains more CopperCopper +75.9%
Contains more ZincZinc +147.8%
Contains more PhosphorusPhosphorus +94.4%
Contains more ManganeseManganese +47.2%
Contains more MagnesiumMagnesium +208.3%
Contains more PotassiumPotassium +138.9%
Contains less SodiumSodium -89.8%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin AVitamin A +1755.6%
Contains more Vitamin B1Vitamin B1 +83.2%
Contains more Vitamin B2Vitamin B2 +678.2%
Contains more Vitamin B3Vitamin B3 +18.9%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more Vitamin B6Vitamin B6 +31.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +83.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Corn raw DV% diff.
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.52mg 38%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.055mg 29%
Vitamin A 167µg 9µg 18%
Protein 10.6g 3.27g 15%
Calories 363kcal 86kcal 14%
Carbs 59.7g 18.7g 14%
Fats 9.1g 1.35g 12%
Saturated fat 3.022g 0.325g 12%
Phosphorus 173mg 89mg 12%
Vitamin B1 0.284mg 0.155mg 11%
Folate 77µg 42µg 9%
Monounsaturated fat 3.745g 0.432g 8%
Vitamin C 0mg 6.8mg 8%
Vitamin B5 1.116mg 0.717mg 8%
Zinc 1.14mg 0.46mg 6%
Polyunsaturated fat 1.423g 0.487g 6%
Sodium 147mg 15mg 6%
Magnesium 12mg 37mg 6%
Potassium 113mg 270mg 5%
Calcium 47mg 2mg 5%
Copper 0.095mg 0.054mg 5%
Fiber 1g 2g 4%
Choline 23mg 4%
Manganese 0.24mg 0.163mg 3%
Fructose 1.94g 2%
Vitamin B3 2.104mg 1.77mg 2%
Vitamin B6 0.122mg 0.093mg 2%
Starch 5.7g 2%
Selenium 0.6µg 1%
Net carbs 58.7g 16.7g N/A
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.133mg 0.023mg 0%
Threonine 0.467mg 0.129mg 0%
Isoleucine 0.516mg 0.129mg 0%
Leucine 0.861mg 0.348mg 0%
Lysine 0.679mg 0.137mg 0%
Methionine 0.268mg 0.067mg 0%
Phenylalanine 0.511mg 0.15mg 0%
Valine 0.579mg 0.185mg 0%
Histidine 0.248mg 0.089mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +224.2%
Contains more FatsFats +574.1%
Contains more CarbsCarbs +219.3%
Contains more OtherOther +74.6%
Contains more WaterWater +290%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +766.9%
Contains more Poly. FatPolyunsaturated fat +192.2%
Contains less Sat. FatSaturated fat -89.2%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.