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Ladyfinger vs. Raspberry — In-Depth Nutrition Comparison

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A recap on differences between ladyfinger and raspberries

  • Ladyfinger has more iron, vitamin B12, vitamin B2, vitamin B1, phosphorus, and vitamin B5; however, raspberries are higher in vitamin C, fiber, and manganese.
  • Ladyfinger covers your daily cholesterol needs 74% more than raspberries.
  • Raspberries have less cholesterol.

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

Infographic

Ladyfinger vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more CalciumCalcium +88%
Contains more IronIron +418.8%
Contains more ZincZinc +171.4%
Contains more PhosphorusPhosphorus +496.6%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +33.6%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +179.2%
~equal in Copper ~0.09mg

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%
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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin AVitamin A +8250%
Contains more Vitamin B1Vitamin B1 +787.5%
Contains more Vitamin B2Vitamin B2 +1026.3%
Contains more Vitamin B3Vitamin B3 +251.8%
Contains more Vitamin B5Vitamin B5 +239.2%
Contains more Vitamin B6Vitamin B6 +121.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +266.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Raspberry DV% diff.
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.69mg 36%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.038mg 30%
Vitamin C 0mg 26.2mg 29%
Fiber 1g 6.5g 22%
Vitamin B1 0.284mg 0.032mg 21%
Phosphorus 173mg 29mg 21%
Protein 10.6g 1.2g 19%
Manganese 0.24mg 0.67mg 19%
Vitamin A 167µg 2µg 18%
Vitamin B5 1.116mg 0.329mg 16%
Calories 363kcal 52kcal 16%
Carbs 59.7g 11.94g 16%
Saturated fat 3.022g 0.019g 14%
Folate 77µg 21µg 14%
Fats 9.1g 0.65g 13%
Monounsaturated fat 3.745g 0.064g 9%
Vitamin B3 2.104mg 0.598mg 9%
Zinc 1.14mg 0.42mg 7%
Polyunsaturated fat 1.423g 0.375g 7%
Vitamin K 7.8µg 7%
Sodium 147mg 1mg 6%
Vitamin E 0.87mg 6%
Vitamin B6 0.122mg 0.055mg 5%
Fructose 2.35g 3%
Choline 12.3mg 2%
Calcium 47mg 25mg 2%
Magnesium 12mg 22mg 2%
Copper 0.095mg 0.09mg 1%
Potassium 113mg 151mg 1%
Net carbs 58.7g 5.44g N/A
Sugar 4.42g N/A
Selenium 0.2µg 0%
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +783.3%
Contains more FatsFats +1300%
Contains more CarbsCarbs +400%
Contains more OtherOther +139.1%
Contains more WaterWater +339.7%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +5751.6%
Contains more Poly. FatPolyunsaturated fat +279.5%
Contains less Sat. FatSaturated fat -99.4%

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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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.