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Ladyfinger vs. Rice — In-Depth Nutrition Comparison

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How are Ladyfinger and Rice different?

  • Ladyfinger is richer in Vitamin B2, Vitamin B12, Iron, Phosphorus, Vitamin A RAE, Vitamin B5, and Vitamin B1, while Rice is higher in Manganese.
  • Ladyfinger covers your daily need of Cholesterol 74% more than Rice.
  • Rice is lower in Cholesterol.

Cookies, ladyfingers, without lemon juice and rind and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Ladyfinger vs Rice 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 Calcium +370%
Contains more Iron +198.3%
Contains more Phosphorus +302.3%
Contains more Potassium +222.9%
Contains more Zinc +132.7%
Contains more Copper +37.7%
Contains less Sodium -99.3%
Contains more Manganese +96.7%
Equal in Magnesium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 135% 9% 75% 10% 20% 32% 32% 32% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +370%
Contains more Iron +198.3%
Contains more Phosphorus +302.3%
Contains more Potassium +222.9%
Contains more Zinc +132.7%
Contains more Copper +37.7%
Contains less Sodium -99.3%
Contains more Manganese +96.7%
Equal in Magnesium - 12

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.
:
3
Rice
Contains more Vitamin A +∞%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B2 +3192.3%
Contains more Vitamin B3 +42.5%
Contains more Vitamin B5 +186.2%
Contains more Vitamin B6 +31.2%
Contains more Folate +32.8%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 0% 0% 0% 71% 99% 40% 67% 29% 58% 94% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B2 +3192.3%
Contains more Vitamin B3 +42.5%
Contains more Vitamin B5 +186.2%
Contains more Vitamin B6 +31.2%
Contains more Folate +32.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +294.1%
Contains more Fats +3150%
Contains more Carbs +111.9%
Contains more Other +161.9%
Contains more Water +251%
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +294.1%
Contains more Fats +3150%
Contains more Carbs +111.9%
Contains more Other +161.9%
Contains more Water +251%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4155.7%
Contains more Polyunsaturated fat +1772.4%
Contains less Saturated Fat -97.5%
37% 46% 17%
Saturated Fat: 3.022 g
Monounsaturated Fat: 3.745 g
Polyunsaturated fat: 1.423 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +4155.7%
Contains more Polyunsaturated fat +1772.4%
Contains less Saturated Fat -97.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ladyfinger Rice
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Ladyfinger Rice Opinion
Net carbs 58.7g 27.77g Ladyfinger
Protein 10.6g 2.69g Ladyfinger
Fats 9.1g 0.28g Ladyfinger
Carbs 59.7g 28.17g Ladyfinger
Calories 363kcal 130kcal Ladyfinger
Sugar 0.05g Ladyfinger
Fiber 1g 0.4g Ladyfinger
Calcium 47mg 10mg Ladyfinger
Iron 3.58mg 1.2mg Ladyfinger
Magnesium 12mg 12mg
Phosphorus 173mg 43mg Ladyfinger
Potassium 113mg 35mg Ladyfinger
Sodium 147mg 1mg Rice
Zinc 1.14mg 0.49mg Ladyfinger
Copper 0.095mg 0.069mg Ladyfinger
Manganese 0.24mg 0.472mg Rice
Selenium 7.5µg Rice
Vitamin A 556IU 0IU Ladyfinger
Vitamin A RAE 167µg 0µg Ladyfinger
Vitamin E 0.04mg Rice
Vitamin B1 0.284mg 0.163mg Ladyfinger
Vitamin B2 0.428mg 0.013mg Ladyfinger
Vitamin B3 2.104mg 1.476mg Ladyfinger
Vitamin B5 1.116mg 0.39mg Ladyfinger
Vitamin B6 0.122mg 0.093mg Ladyfinger
Folate 77µg 58µg Ladyfinger
Vitamin B12 0.75µg 0µg Ladyfinger
Tryptophan 0.133mg 0.031mg Ladyfinger
Threonine 0.467mg 0.096mg Ladyfinger
Isoleucine 0.516mg 0.116mg Ladyfinger
Leucine 0.861mg 0.222mg Ladyfinger
Lysine 0.679mg 0.097mg Ladyfinger
Methionine 0.268mg 0.063mg Ladyfinger
Phenylalanine 0.511mg 0.144mg Ladyfinger
Valine 0.579mg 0.164mg Ladyfinger
Histidine 0.248mg 0.063mg Ladyfinger
Cholesterol 221mg 0mg Rice
Saturated Fat 3.022g 0.077g Rice
Omega-3 - DHA 0.036g 0g Ladyfinger
Omega-3 - EPA 0.004g 0g Ladyfinger
Monounsaturated Fat 3.745g 0.088g Ladyfinger
Polyunsaturated fat 1.423g 0.076g Ladyfinger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
41%
Ladyfinger
13%
Rice
Minerals Daily Need Coverage Score
35%
Ladyfinger
22%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 146mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 221mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 2.945g)
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 60)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $1)
Which food is richer in minerals?
Ladyfinger
Ladyfinger is relatively richer in minerals
Which food is richer in vitamins?
Ladyfinger
Ladyfinger is relatively richer in vitamins

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.