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  6. Ladyfinger vs. Pumpkin

Ladyfinger vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on differences between ladyfinger and pumpkin

  • Ladyfinger has more iron, vitamin B12, vitamin B2, vitamin B1, phosphorus, vitamin B5, and folate; however, pumpkin is higher in vitamin A.
  • Pumpkin covers your daily vitamin A needs 159% more than ladyfinger.

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

Infographic

Ladyfinger vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more CalciumCalcium +123.8%
Contains more IronIron +347.5%
Contains more ZincZinc +256.3%
Contains more PhosphorusPhosphorus +293.2%
Contains more ManganeseManganese +92%
Contains more PotassiumPotassium +200.9%
Contains more CopperCopper +33.7%
Contains less SodiumSodium -99.3%
~equal in Magnesium ~12mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +468%
Contains more Vitamin B2Vitamin B2 +289.1%
Contains more Vitamin B3Vitamin B3 +250.7%
Contains more Vitamin B5Vitamin B5 +274.5%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +381.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +155.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Pumpkin DV% diff.
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.8mg 35%
Vitamin B12 0.75µg 0µg 31%
Vitamin A 167µg 426µg 29%
Vitamin B2 0.428mg 0.11mg 24%
Vitamin B1 0.284mg 0.05mg 20%
Protein 10.6g 1g 19%
Carbs 59.7g 6.5g 18%
Phosphorus 173mg 44mg 18%
Calories 363kcal 26kcal 17%
Vitamin B5 1.116mg 0.298mg 16%
Folate 77µg 16µg 15%
Fats 9.1g 0.1g 14%
Saturated fat 3.022g 0.052g 14%
Vitamin C 0mg 9mg 10%
Vitamin B3 2.104mg 0.6mg 9%
Polyunsaturated fat 1.423g 0.005g 9%
Monounsaturated fat 3.745g 0.013g 9%
Potassium 113mg 340mg 7%
Zinc 1.14mg 0.32mg 7%
Vitamin E 1.06mg 7%
Sodium 147mg 1mg 6%
Vitamin B6 0.122mg 0.061mg 5%
Manganese 0.24mg 0.125mg 5%
Copper 0.095mg 0.127mg 4%
Calcium 47mg 21mg 3%
Fiber 1g 0.5g 2%
Choline 8.2mg 1%
Vitamin K 1.1µg 1%
Selenium 0.3µg 1%
Net carbs 58.7g 6g N/A
Magnesium 12mg 12mg 0%
Sugar 2.76g N/A
Tryptophan 0.133mg 0.012mg 0%
Threonine 0.467mg 0.029mg 0%
Isoleucine 0.516mg 0.031mg 0%
Leucine 0.861mg 0.046mg 0%
Lysine 0.679mg 0.054mg 0%
Methionine 0.268mg 0.011mg 0%
Phenylalanine 0.511mg 0.032mg 0%
Valine 0.579mg 0.035mg 0%
Histidine 0.248mg 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +960%
Contains more FatsFats +9000%
Contains more CarbsCarbs +818.5%
Contains more OtherOther +37.5%
Contains more WaterWater +369.7%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +28707.7%
Contains more Poly. FatPolyunsaturated fat +28360%
Contains less Sat. FatSaturated fat -98.3%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.