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  6. Ladyfinger vs. Pacific saury raw

Ladyfinger vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on the differences between ladyfinger and pacific saury raw

  • Ladyfinger has more iron, vitamin B2, vitamin B1, folate, vitamin A, and vitamin B5; however, pacific saury raw is higher in vitamin B12 and phosphorus.
  • Ladyfinger covers your daily cholesterol needs 61% more than pacific saury raw.
  • Pacific saury raw contains 26 times less saturated fat than ladyfinger. Ladyfinger contains 3.022g of saturated fat, while pacific saury raw contains 0.118g.

Food varieties used in this article are Cookies, ladyfingers, without lemon juice and rind and Fish, pike, northern, raw.

Infographic

Ladyfinger vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more IronIron +550.9%
Contains more CopperCopper +86.3%
Contains more ZincZinc +70.1%
Contains more MagnesiumMagnesium +158.3%
Contains more CalciumCalcium +21.3%
Contains more PotassiumPotassium +129.2%
Contains more PhosphorusPhosphorus +27.2%
Contains less SodiumSodium -73.5%
~equal in Manganese ~0.24mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +695.2%
Contains more Vitamin B1Vitamin B1 +389.7%
Contains more Vitamin B2Vitamin B2 +579.4%
Contains more Vitamin B5Vitamin B5 +48.8%
Contains more FolateFolate +413.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +166.7%
~equal in Vitamin B3 ~2.3mg
~equal in Vitamin B6 ~0.117mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Pacific saury raw DV% diff.
Cholesterol 221mg 39mg 61%
Vitamin B12 0.75µg 2µg 52%
Iron 3.58mg 0.55mg 38%
Vitamin B2 0.428mg 0.063mg 28%
Selenium 12.6µg 23%
Carbs 59.7g 0g 20%
Vitamin B1 0.284mg 0.058mg 19%
Protein 10.6g 19.26g 17%
Folate 77µg 15µg 16%
Vitamin A 167µg 21µg 16%
Calories 363kcal 88kcal 14%
Saturated fat 3.022g 0.118g 13%
Vitamin D 2.5µg 13%
Fats 9.1g 0.69g 13%
Vitamin D 99IU 12%
Choline 65mg 12%
Monounsaturated fat 3.745g 0.157g 9%
Polyunsaturated fat 1.423g 0.202g 8%
Vitamin B5 1.116mg 0.75mg 7%
Phosphorus 173mg 220mg 7%
Sodium 147mg 39mg 5%
Magnesium 12mg 31mg 5%
Copper 0.095mg 0.051mg 5%
Vitamin C 0mg 3.8mg 4%
Fiber 1g 0g 4%
Zinc 1.14mg 0.67mg 4%
Potassium 113mg 259mg 4%
Calcium 47mg 57mg 1%
Vitamin E 0.2mg 1%
Vitamin B3 2.104mg 2.3mg 1%
Net carbs 58.7g 0g N/A
Manganese 0.24mg 0.24mg 0%
Vitamin B6 0.122mg 0.117mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.133mg 0.216mg 0%
Threonine 0.467mg 0.844mg 0%
Isoleucine 0.516mg 0.887mg 0%
Leucine 0.861mg 1.565mg 0%
Lysine 0.679mg 1.768mg 0%
Methionine 0.268mg 0.57mg 0%
Phenylalanine 0.511mg 0.752mg 0%
Valine 0.579mg 0.992mg 0%
Histidine 0.248mg 0.567mg 0%
Omega-3 - EPA 0.004g 0.033g N/A
Omega-3 - DHA 0.036g 0.074g N/A
Omega-3 - DPA 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +1218.8%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +81.7%
Contains more WaterWater +304.7%
~equal in Other ~1.13g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +2285.4%
Contains more Poly. FatPolyunsaturated fat +604.5%
Contains less Sat. FatSaturated fat -96.1%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.