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  6. Ladyfinger vs. Quinoa

Ladyfinger vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between ladyfinger and quinoa

  • Ladyfinger has more vitamin B12, iron, vitamin B2, vitamin B1, and vitamin A; however, quinoa is richer in manganese, magnesium, and copper.
  • Ladyfinger covers your daily cholesterol needs 74% more than quinoa.
  • Quinoa contains less cholesterol.

Specific food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Quinoa, cooked.

Infographic

Ladyfinger vs Quinoa 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%
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +176.5%
Contains more IronIron +140.3%
Contains more PhosphorusPhosphorus +13.8%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +52.2%
Contains more CopperCopper +102.1%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +162.9%
~equal in Zinc ~1.09mg

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%
Quinoa
Quinoa
2
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% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +165.4%
Contains more Vitamin B2Vitamin B2 +289.1%
Contains more Vitamin B3Vitamin B3 +410.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +83.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Quinoa DV% diff.
Cholesterol 221mg 0mg 74%
Vitamin B12 0.75µg 0µg 31%
Iron 3.58mg 1.49mg 26%
Vitamin B2 0.428mg 0.11mg 24%
Vitamin B5 1.116mg 22%
Vitamin A 167µg 0µg 19%
Manganese 0.24mg 0.631mg 17%
Vitamin B1 0.284mg 0.107mg 15%
Saturated fat 3.022g 0.231g 13%
Carbs 59.7g 21.3g 13%
Protein 10.6g 4.4g 12%
Calories 363kcal 120kcal 12%
Magnesium 12mg 64mg 12%
Copper 0.095mg 0.192mg 11%
Vitamin B3 2.104mg 0.412mg 11%
Fats 9.1g 1.92g 11%
Folate 77µg 42µg 9%
Monounsaturated fat 3.745g 0.528g 8%
Starch 17.63g 7%
Fiber 1g 2.8g 7%
Sodium 147mg 7mg 6%
Selenium 2.8µg 5%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Calcium 47mg 17mg 3%
Phosphorus 173mg 152mg 3%
Potassium 113mg 172mg 2%
Polyunsaturated fat 1.423g 1.078g 2%
Net carbs 58.7g 18.5g N/A
Sugar 0.87g N/A
Zinc 1.14mg 1.09mg 0%
Vitamin B6 0.122mg 0.123mg 0%
Tryptophan 0.133mg 0.052mg 0%
Threonine 0.467mg 0.131mg 0%
Isoleucine 0.516mg 0.157mg 0%
Leucine 0.861mg 0.261mg 0%
Lysine 0.679mg 0.239mg 0%
Methionine 0.268mg 0.096mg 0%
Phenylalanine 0.511mg 0.185mg 0%
Valine 0.579mg 0.185mg 0%
Histidine 0.248mg 0.127mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0.015g 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
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +140.9%
Contains more FatsFats +374%
Contains more CarbsCarbs +180.3%
Contains more OtherOther +42.9%
Contains more WaterWater +267.2%

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +609.3%
Contains more Poly. FatPolyunsaturated fat +32%
Contains less Sat. FatSaturated fat -92.4%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.