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  6. Ladyfinger vs. Mulberry

Ladyfinger vs. Mulberry — In-Depth Nutrition Comparison

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Summary of differences between ladyfinger and mulberries

  • Ladyfinger has more vitamin B12, vitamin B2, iron, vitamin B1, phosphorus, folate, and vitamin A, while mulberries have more vitamin C.
  • Ladyfinger covers your daily need for cholesterol, 74% more than mulberries.
  • The amount of cholesterol in mulberries is lower.

These are the specific foods used in this comparison Cookies, ladyfingers, without lemon juice and rind and Mulberries, raw.

Infographic

Ladyfinger vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more CalciumCalcium +20.5%
Contains more IronIron +93.5%
Contains more CopperCopper +58.3%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +355.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +71.7%
Contains less SodiumSodium -93.2%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +16600%
Contains more Vitamin B1Vitamin B1 +879.3%
Contains more Vitamin B2Vitamin B2 +323.8%
Contains more Vitamin B3Vitamin B3 +239.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +144%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1183.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Mulberry DV% diff.
Cholesterol 221mg 0mg 74%
Vitamin C 0mg 36.4mg 40%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.101mg 25%
Vitamin B5 1.116mg 22%
Iron 3.58mg 1.85mg 22%
Vitamin B1 0.284mg 0.029mg 21%
Phosphorus 173mg 38mg 19%
Folate 77µg 6µg 18%
Protein 10.6g 1.44g 18%
Vitamin A 167µg 1µg 18%
Carbs 59.7g 9.8g 17%
Calories 363kcal 43kcal 16%
Saturated fat 3.022g 0.027g 14%
Fats 9.1g 0.39g 13%
Manganese 0.24mg 10%
Monounsaturated fat 3.745g 0.041g 9%
Zinc 1.14mg 0.12mg 9%
Vitamin B3 2.104mg 0.62mg 9%
Polyunsaturated fat 1.423g 0.207g 8%
Vitamin K 7.8µg 7%
Vitamin B6 0.122mg 0.05mg 6%
Sodium 147mg 10mg 6%
Vitamin E 0.87mg 6%
Copper 0.095mg 0.06mg 4%
Fiber 1g 1.7g 3%
Potassium 113mg 194mg 2%
Choline 12.3mg 2%
Magnesium 12mg 18mg 1%
Calcium 47mg 39mg 1%
Selenium 0.6µg 1%
Net carbs 58.7g 8.1g N/A
Sugar 8.1g N/A
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +636.1%
Contains more FatsFats +2233.3%
Contains more CarbsCarbs +509.2%
Contains more OtherOther +59.4%
Contains more WaterWater +349.6%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +9034.1%
Contains more Poly. FatPolyunsaturated fat +587.4%
Contains less Sat. FatSaturated fat -99.1%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.