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  6. Ladyfinger vs. Brown rice

Ladyfinger vs. Brown rice — In-Depth Nutrition Comparison

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Significant differences between ladyfinger and brown rice

  • Ladyfinger has more iron, vitamin B12, vitamin B2, folate, vitamin B5, vitamin A, and phosphorus; however, brown rice is richer in manganese.
  • Ladyfinger covers your daily cholesterol needs 74% more than brown rice.
  • Brown rice contains less cholesterol.

Specific food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Rice, brown, long-grain, cooked.

Infographic

Ladyfinger vs Brown 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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +1466.7%
Contains more PotassiumPotassium +31.4%
Contains more IronIron +539.3%
Contains more ZincZinc +60.6%
Contains more PhosphorusPhosphorus +68%
Contains more MagnesiumMagnesium +225%
Contains more CopperCopper +11.6%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +305.8%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +59.6%
Contains more Vitamin B2Vitamin B2 +520.3%
Contains more Vitamin B5Vitamin B5 +193.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +755.6%
Contains more Vitamin B3Vitamin B3 +21.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.123mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Brown rice DV% diff.
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.56mg 38%
Manganese 0.24mg 0.974mg 32%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.069mg 28%
Vitamin A 167µg 0µg 19%
Folate 77µg 9µg 17%
Protein 10.6g 2.74g 16%
Vitamin B5 1.116mg 0.38mg 15%
Saturated fat 3.022g 0.26g 13%
Fats 9.1g 0.97g 13%
Calories 363kcal 123kcal 12%
Carbs 59.7g 25.58g 11%
Selenium 5.8µg 11%
Starch 24.79g 10%
Phosphorus 173mg 103mg 10%
Vitamin B1 0.284mg 0.178mg 9%
Monounsaturated fat 3.745g 0.369g 8%
Polyunsaturated fat 1.423g 0.366g 7%
Magnesium 12mg 39mg 6%
Sodium 147mg 4mg 6%
Calcium 47mg 3mg 4%
Zinc 1.14mg 0.71mg 4%
Vitamin B3 2.104mg 2.561mg 3%
Fiber 1g 1.6g 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Copper 0.095mg 0.106mg 1%
Potassium 113mg 86mg 1%
Net carbs 58.7g 23.98g N/A
Sugar 0.24g N/A
Vitamin B6 0.122mg 0.123mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.133mg 0.033mg 0%
Threonine 0.467mg 0.095mg 0%
Isoleucine 0.516mg 0.109mg 0%
Leucine 0.861mg 0.214mg 0%
Lysine 0.679mg 0.099mg 0%
Methionine 0.268mg 0.058mg 0%
Phenylalanine 0.511mg 0.133mg 0%
Valine 0.579mg 0.151mg 0%
Histidine 0.248mg 0.066mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +286.9%
Contains more FatsFats +838.1%
Contains more CarbsCarbs +133.4%
Contains more OtherOther +150%
Contains more WaterWater +260.4%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +914.9%
Contains more Poly. FatPolyunsaturated fat +288.8%
Contains less Sat. FatSaturated fat -91.4%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.