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  6. Ladyfinger vs. Okra

Ladyfinger vs. Okra — In-Depth Nutrition Comparison

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Differences between ladyfinger and okra

  • Ladyfinger has more iron, vitamin B12, vitamin B2, vitamin B5, and phosphorus, while okra has more vitamin C, manganese, and magnesium.
  • Ladyfinger's daily need coverage for cholesterol is 74% higher.
  • The amount of cholesterol in okra is lower.

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

Infographic

Ladyfinger vs Okra 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%
Okra
Okra
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more IronIron +477.4%
Contains more ZincZinc +96.6%
Contains more PhosphorusPhosphorus +183.6%
Contains more MagnesiumMagnesium +375%
Contains more CalciumCalcium +74.5%
Contains more PotassiumPotassium +164.6%
Contains more CopperCopper +14.7%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +228.3%

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%
Okra
Okra
5
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 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin AVitamin A +363.9%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +613.3%
Contains more Vitamin B3Vitamin B3 +110.4%
Contains more Vitamin B5Vitamin B5 +355.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +28.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +76.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Okra DV% diff.
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.62mg 37%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.06mg 28%
Vitamin K 31.3µg 26%
Vitamin C 0mg 23mg 26%
Manganese 0.24mg 0.788mg 24%
Vitamin B5 1.116mg 0.245mg 17%
Protein 10.6g 1.93g 17%
Calories 363kcal 33kcal 17%
Carbs 59.7g 7.45g 17%
Phosphorus 173mg 61mg 16%
Vitamin A 167µg 36µg 15%
Fats 9.1g 0.19g 14%
Saturated fat 3.022g 0.026g 14%
Magnesium 12mg 57mg 11%
Fiber 1g 3.2g 9%
Polyunsaturated fat 1.423g 0.027g 9%
Monounsaturated fat 3.745g 0.017g 9%
Vitamin B6 0.122mg 0.215mg 7%
Vitamin B3 2.104mg 1mg 7%
Vitamin B1 0.284mg 0.2mg 7%
Sodium 147mg 7mg 6%
Potassium 113mg 299mg 5%
Zinc 1.14mg 0.58mg 5%
Folate 77µg 60µg 4%
Calcium 47mg 82mg 4%
Vitamin E 0.27mg 2%
Choline 12.3mg 2%
Copper 0.095mg 0.109mg 2%
Selenium 0.7µg 1%
Fructose 0.57g 1%
Net carbs 58.7g 4.25g N/A
Sugar 1.48g N/A
Starch 0.34g 0%
Tryptophan 0.133mg 0.017mg 0%
Threonine 0.467mg 0.065mg 0%
Isoleucine 0.516mg 0.069mg 0%
Leucine 0.861mg 0.105mg 0%
Lysine 0.679mg 0.081mg 0%
Methionine 0.268mg 0.021mg 0%
Phenylalanine 0.511mg 0.065mg 0%
Valine 0.579mg 0.091mg 0%
Histidine 0.248mg 0.031mg 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
Okra
Okra
1
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +449.2%
Contains more FatsFats +4689.5%
Contains more CarbsCarbs +701.3%
Contains more OtherOther +29.4%
Contains more WaterWater +359.4%

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
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +21929.4%
Contains more Poly. FatPolyunsaturated fat +5170.4%
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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.