Ladyfinger vs. Pilaf — In-Depth Nutrition Comparison
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A recap on differences between ladyfinger and pilaf
- Ladyfinger has more vitamin B12, vitamin B2, and iron; however, pilaf is higher in folate, manganese, vitamin B1, vitamin B3, and vitamin B6.
- Ladyfinger covers your daily cholesterol needs 73% more than pilaf.
- Pilaf contains 38 times less vitamin B12 than ladyfinger. Ladyfinger contains 0.75µg of vitamin B12, while pilaf contains 0.02µg.
- Pilaf has less cholesterol.
Food varieties used in this article are Cookies, ladyfingers, without lemon juice and rind and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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.
| Contains more IronIron | +46.7% |
| Contains more ZincZinc | +12.9% |
| Contains more PhosphorusPhosphorus | +12.3% |
| Contains less SodiumSodium | -88.7% |
| Contains more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +76.6% |
| Contains more PotassiumPotassium | +66.4% |
| Contains more CopperCopper | +74.7% |
| Contains more ManganeseManganese | +267.5% |
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.
| Contains more Vitamin AVitamin A | +4075% |
| Contains more Vitamin B2Vitamin B2 | +392% |
| Contains more Vitamin B5Vitamin B5 | +56.1% |
| Contains more Vitamin B12Vitamin B12 | +3650% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +112.3% |
| Contains more Vitamin B3Vitamin B3 | +191.2% |
| Contains more Vitamin B6Vitamin B6 | +227.9% |
| Contains more FolateFolate | +175.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.6 g
Fats:
9.1 g
Carbs:
59.7 g
Water:
19.5 g
Other:
1.1 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more FatsFats | +564.2% |
| Contains more WaterWater | +142.5% |
| Contains more CarbsCarbs | +27.8% |
| Contains more OtherOther | +250.9% |
~equal in
Protein
~10.42g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.022 g
Monounsaturated fat:
Mono. Fat
3.745 g
Polyunsaturated fat:
Poly. Fat
1.423 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +904% |
| Contains more Poly. FatPolyunsaturated fat | +277.5% |
| Contains less Sat. FatSaturated fat | -89.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Cholesterol | 221mg | 1mg | 73% |
| Selenium | 32.4µg | 59% | |
| Sodium | 147mg | 1303mg | 50% |
| Folate | 77µg | 212µg | 34% |
| Vitamin B12 | 0.75µg | 0.02µg | 30% |
| Starch | 71.23g | 29% | |
| Manganese | 0.24mg | 0.882mg | 28% |
| Vitamin B1 | 0.284mg | 0.603mg | 27% |
| Vitamin B2 | 0.428mg | 0.087mg | 26% |
| Vitamin B3 | 2.104mg | 6.127mg | 25% |
| Vitamin B6 | 0.122mg | 0.4mg | 21% |
| Vitamin A | 167µg | 4µg | 18% |
| Iron | 3.58mg | 2.44mg | 14% |
| Saturated fat | 3.022g | 0.307g | 12% |
| Fats | 9.1g | 1.37g | 12% |
| Monounsaturated fat | 3.745g | 0.373g | 8% |
| Copper | 0.095mg | 0.166mg | 8% |
| Vitamin B5 | 1.116mg | 0.715mg | 8% |
| Polyunsaturated fat | 1.423g | 0.377g | 7% |
| Carbs | 59.7g | 76.31g | 6% |
| Magnesium | 12mg | 32mg | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Calcium | 47mg | 83mg | 4% |
| Choline | 17.5mg | 3% | |
| Phosphorus | 173mg | 154mg | 3% |
| Potassium | 113mg | 188mg | 2% |
| Fiber | 1g | 1.2g | 1% |
| Zinc | 1.14mg | 1.01mg | 1% |
| Calories | 363kcal | 359kcal | 0% |
| Protein | 10.6g | 10.42g | 0% |
| Net carbs | 58.7g | 75.11g | N/A |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.133mg | 0.086mg | 0% |
| Threonine | 0.467mg | 0.221mg | 0% |
| Isoleucine | 0.516mg | 0.279mg | 0% |
| Leucine | 0.861mg | 0.523mg | 0% |
| Lysine | 0.679mg | 0.189mg | 0% |
| Methionine | 0.268mg | 0.145mg | 0% |
| Phenylalanine | 0.511mg | 0.32mg | 0% |
| Valine | 0.579mg | 0.374mg | 0% |
| Histidine | 0.248mg | 0.15mg | 0% |
| Omega-3 - EPA | 0.004g | 0g | N/A |
| Omega-3 - DHA | 0.036g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
47%
Minerals Daily Need Coverage Score
35%
77%
Comparison summary
Which food is lower in Cholesterol?
Pilaf is lower in Cholesterol (difference - 220mg)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 2.715g)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is lower in Sugar?
Ladyfinger is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Ladyfinger contains less Sodium (difference - 1156mg)
Which food is lower in glycemic index?
Ladyfinger is lower in glycemic index (difference - 60)
Which food is cheaper?
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The foods are relatively equal in price ($)