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  6. Ladyfinger vs. Prunes

Ladyfinger vs. Prunes — In-Depth Nutrition Comparison

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The main differences between ladyfinger and prunes

  • Ladyfinger has more iron, vitamin B12, vitamin B1, vitamin B2, folate, and phosphorus; however, prunes have more fiber, copper, and potassium.
  • Daily need coverage for cholesterol for ladyfinger is 74% higher.
  • Prunes are lower in cholesterol.

Food types used in this article are Cookies, ladyfingers, without lemon juice and rind and Plums, dried (prunes), uncooked.

Infographic

Ladyfinger vs Prunes 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%
Prunes
Prunes
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more IronIron +284.9%
Contains more ZincZinc +159.1%
Contains more PhosphorusPhosphorus +150.7%
Contains more MagnesiumMagnesium +241.7%
Contains more PotassiumPotassium +547.8%
Contains more CopperCopper +195.8%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +24.6%
~equal in Calcium ~43mg

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%
Prunes
Prunes
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin AVitamin A +328.2%
Contains more Vitamin B1Vitamin B1 +456.9%
Contains more Vitamin B2Vitamin B2 +130.1%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin B5Vitamin B5 +164.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1825%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +68%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Prunes DV% diff.
Cholesterol 221mg 0mg 74%
Vitamin K 59.5µg 50%
Iron 3.58mg 0.93mg 33%
Vitamin B12 0.75µg 0µg 31%
Fiber 1g 7.1g 24%
Copper 0.095mg 0.281mg 21%
Vitamin B1 0.284mg 0.051mg 19%
Vitamin B2 0.428mg 0.186mg 19%
Potassium 113mg 732mg 18%
Folate 77µg 4µg 18%
Protein 10.6g 2.18g 17%
Fructose 12.45g 16%
Phosphorus 173mg 69mg 15%
Vitamin A 167µg 39µg 14%
Vitamin B5 1.116mg 0.422mg 14%
Saturated fat 3.022g 0.088g 13%
Fats 9.1g 0.38g 13%
Monounsaturated fat 3.745g 0.053g 9%
Polyunsaturated fat 1.423g 0.062g 9%
Magnesium 12mg 41mg 7%
Vitamin B6 0.122mg 0.205mg 6%
Calories 363kcal 240kcal 6%
Zinc 1.14mg 0.44mg 6%
Sodium 147mg 2mg 6%
Vitamin E 0.43mg 3%
Manganese 0.24mg 0.299mg 3%
Starch 5.11g 2%
Choline 10.1mg 2%
Selenium 0.3µg 1%
Vitamin C 0mg 0.6mg 1%
Vitamin B3 2.104mg 1.882mg 1%
Carbs 59.7g 63.88g 1%
Net carbs 58.7g 56.78g N/A
Calcium 47mg 43mg 0%
Sugar 38.13g N/A
Tryptophan 0.133mg 0.025mg 0%
Threonine 0.467mg 0.049mg 0%
Isoleucine 0.516mg 0.041mg 0%
Leucine 0.861mg 0.066mg 0%
Lysine 0.679mg 0.05mg 0%
Methionine 0.268mg 0.016mg 0%
Phenylalanine 0.511mg 0.052mg 0%
Valine 0.579mg 0.056mg 0%
Histidine 0.248mg 0.027mg 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
Prunes
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +386.2%
Contains more FatsFats +2294.7%
Contains more WaterWater +58.6%
Contains more OtherOther +140%
~equal in Carbs ~63.88g

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
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +6966%
Contains more Poly. FatPolyunsaturated fat +2195.2%
Contains less Sat. FatSaturated fat -97.1%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.