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  6. Ladyfinger vs. Mustard

Ladyfinger vs. Mustard — In-Depth Nutrition Comparison

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How are ladyfinger and mustard different?

  • Ladyfinger is higher in vitamin B12, vitamin B2, iron, folate, vitamin B5, and vitamin B3; however, mustard is richer in fiber.
  • Daily need coverage for cholesterol for ladyfinger is 74% higher.
  • Mustard has less cholesterol.

Cookies, ladyfingers, without lemon juice and rind and Mustard, prepared, yellow are the varieties used in this article.

Infographic

Ladyfinger vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more IronIron +122.4%
Contains more CopperCopper +28.4%
Contains more ZincZinc +78.1%
Contains more PhosphorusPhosphorus +60.2%
Contains less SodiumSodium -86.7%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +34%
Contains more PotassiumPotassium +34.5%
Contains more ManganeseManganese +75.8%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin AVitamin A +3240%
Contains more Vitamin B1Vitamin B1 +60.5%
Contains more Vitamin B2Vitamin B2 +511.4%
Contains more Vitamin B3Vitamin B3 +272.4%
Contains more Vitamin B5Vitamin B5 +339.4%
Contains more Vitamin B6Vitamin B6 +74.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1000%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +183.4%
Contains more FatsFats +172.5%
Contains more CarbsCarbs +924%
Contains more WaterWater +329.3%
Contains more OtherOther +206.4%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +71.6%
Contains more Poly. FatPolyunsaturated fat +83.9%
Contains less Sat. FatSaturated fat -92.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ladyfinger Mustard DV% diff.
Cholesterol 221mg 0mg 74%
Selenium 33.5µg 61%
Sodium 147mg 1104mg 42%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.07mg 28%
Iron 3.58mg 1.61mg 25%
Folate 77µg 7µg 18%
Carbs 59.7g 5.83g 18%
Vitamin A 167µg 5µg 18%
Vitamin B5 1.116mg 0.254mg 17%
Calories 363kcal 60kcal 15%
Protein 10.6g 3.74g 14%
Saturated fat 3.022g 0.214g 13%
Fiber 1g 4g 12%
Vitamin B3 2.104mg 0.565mg 10%
Fats 9.1g 3.34g 9%
Vitamin B1 0.284mg 0.177mg 9%
Magnesium 12mg 48mg 9%
Phosphorus 173mg 108mg 9%
Manganese 0.24mg 0.422mg 8%
Zinc 1.14mg 0.64mg 5%
Polyunsaturated fat 1.423g 0.774g 4%
Vitamin B6 0.122mg 0.07mg 4%
Monounsaturated fat 3.745g 2.182g 4%
Choline 22.4mg 4%
Calcium 47mg 63mg 2%
Vitamin E 0.36mg 2%
Copper 0.095mg 0.074mg 2%
Potassium 113mg 152mg 1%
Vitamin K 1.4µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 58.7g 1.83g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.133mg 0.009mg 0%
Threonine 0.467mg 0.167mg 0%
Isoleucine 0.516mg 0.146mg 0%
Leucine 0.861mg 0.292mg 0%
Lysine 0.679mg 0.264mg 0%
Methionine 0.268mg 0.076mg 0%
Phenylalanine 0.511mg 0.161mg 0%
Valine 0.579mg 0.189mg 0%
Histidine 0.248mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
35%
Ladyfinger
60%
Mustard

Comparison summary

Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 221mg)
Which food is lower in Saturated fat?
Mustard
Mustard is lower in Saturated fat (difference - 2.808g)
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 957mg)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 32)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $2.1)
Which food is richer in minerals?
?
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.
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.