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  6. Ladyfinger vs. Mustard Greens Raw

Ladyfinger vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between Ladyfinger and Mustard Greens Raw

  • Ladyfinger has more Vitamin B12, Vitamin B2, Iron, Vitamin B5, Vitamin B1, Phosphorus, and Folate, while Mustard Greens Raw has more Vitamin C.
  • Mustard Greens Raw covers your daily need of Vitamin C 78% more than Ladyfinger.

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

Infographic

Ladyfinger vs Mustard Greens 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.
Ladyfinger
Ladyfinger
4
:
6
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +118.3%
Contains more Phosphorus +198.3%
Contains more Zinc +356%
Contains more Calcium +144.7%
Contains more Magnesium +166.7%
Contains more Potassium +239.8%
Contains less Sodium -86.4%
Contains more Copper +73.7%
Ladyfinger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 135% 9% 75% 10% 20% 32% 32% 32% 0%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +118.3%
Contains more Phosphorus +198.3%
Contains more Zinc +356%
Contains more Calcium +144.7%
Contains more Magnesium +166.7%
Contains more Potassium +239.8%
Contains less Sodium -86.4%
Contains more Copper +73.7%

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.
Ladyfinger
Ladyfinger
6
:
6
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B1 +255%
Contains more Vitamin B2 +289.1%
Contains more Vitamin B3 +163%
Contains more Vitamin B5 +431.4%
Contains more Folate +541.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +443.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +47.5%
Ladyfinger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 0% 0% 0% 71% 99% 40% 67% 29% 58% 94% 0%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B1 +255%
Contains more Vitamin B2 +289.1%
Contains more Vitamin B3 +163%
Contains more Vitamin B5 +431.4%
Contains more Folate +541.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +443.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +47.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ladyfinger
Ladyfinger
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +270.6%
Contains more Fats +2066.7%
Contains more Carbs +1178.4%
Contains more Water +365.1%
Contains more Other +22.7%
Ladyfinger
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Mustard Greens Raw
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more Protein +270.6%
Contains more Fats +2066.7%
Contains more Carbs +1178.4%
Contains more Water +365.1%
Contains more Other +22.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ladyfinger
Ladyfinger
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +3970.7%
Contains more Polyunsaturated fat +3644.7%
Contains less Saturated Fat -99.7%
Ladyfinger
37% 46% 17%
Saturated Fat: 3.022 g
Monounsaturated Fat: 3.745 g
Polyunsaturated fat: 1.423 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +3970.7%
Contains more Polyunsaturated fat +3644.7%
Contains less Saturated Fat -99.7%

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 Greens Raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar 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 Greens Raw Opinion
Net carbs 58.7g 1.47g Ladyfinger
Protein 10.6g 2.86g Ladyfinger
Fats 9.1g 0.42g Ladyfinger
Carbs 59.7g 4.67g Ladyfinger
Calories 363kcal 27kcal Ladyfinger
Sugar 1.32g Ladyfinger
Fiber 1g 3.2g Mustard Greens Raw
Calcium 47mg 115mg Mustard Greens Raw
Iron 3.58mg 1.64mg Ladyfinger
Magnesium 12mg 32mg Mustard Greens Raw
Phosphorus 173mg 58mg Ladyfinger
Potassium 113mg 384mg Mustard Greens Raw
Sodium 147mg 20mg Mustard Greens Raw
Zinc 1.14mg 0.25mg Ladyfinger
Copper 0.095mg 0.165mg Mustard Greens Raw
Manganese 0.24mg Ladyfinger
Selenium 0.9µg Mustard Greens Raw
Vitamin A 556IU 3024IU Mustard Greens Raw
Vitamin A RAE 167µg 151µg Ladyfinger
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.284mg 0.08mg Ladyfinger
Vitamin B2 0.428mg 0.11mg Ladyfinger
Vitamin B3 2.104mg 0.8mg Ladyfinger
Vitamin B5 1.116mg 0.21mg Ladyfinger
Vitamin B6 0.122mg 0.18mg Mustard Greens Raw
Folate 77µg 12µg Ladyfinger
Vitamin B12 0.75µg 0µg Ladyfinger
Vitamin K 257.5µg Mustard Greens Raw
Tryptophan 0.133mg Ladyfinger
Threonine 0.467mg Ladyfinger
Isoleucine 0.516mg Ladyfinger
Leucine 0.861mg Ladyfinger
Lysine 0.679mg Ladyfinger
Methionine 0.268mg Ladyfinger
Phenylalanine 0.511mg Ladyfinger
Valine 0.579mg Ladyfinger
Histidine 0.248mg Ladyfinger
Cholesterol 221mg 0mg Mustard Greens Raw
Saturated Fat 3.022g 0.01g Mustard Greens Raw
Omega-3 - DHA 0.036g 0g Ladyfinger
Omega-3 - EPA 0.004g 0g Ladyfinger
Monounsaturated Fat 3.745g 0.092g Ladyfinger
Polyunsaturated fat 1.423g 0.038g Ladyfinger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
41%
Ladyfinger
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
35%
Ladyfinger
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 127mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 221mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 3.012g)
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 1.32g)
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 - $1.4)
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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.