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  6. Ladyfinger vs. Flax seeds

Ladyfinger vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between ladyfinger and flax seeds

  • Ladyfinger has more vitamin B12, while flax seeds have more copper, vitamin B1, fiber, manganese, magnesium, phosphorus, zinc, and vitamin B6.
  • Flax seeds cover your daily need for copper, 125% more than ladyfinger.

These are the specific foods used in this comparison Cookies, ladyfingers, without lemon juice and rind and Seeds, flaxseed.

Infographic

Ladyfinger vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +3166.7%
Contains more CalciumCalcium +442.6%
Contains more PotassiumPotassium +619.5%
Contains more IronIron +60.1%
Contains more CopperCopper +1184.2%
Contains more ZincZinc +280.7%
Contains more PhosphorusPhosphorus +271.1%
Contains less SodiumSodium -79.6%
Contains more ManganeseManganese +934.2%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +165.8%
Contains more Vitamin B5Vitamin B5 +13.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +478.9%
Contains more Vitamin B3Vitamin B3 +46.4%
Contains more Vitamin B6Vitamin B6 +287.7%
Contains more FolateFolate +13%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Flax seeds DV% diff.
Polyunsaturated fat 1.423g 28.73g 182%
Copper 0.095mg 1.22mg 125%
Vitamin B1 0.284mg 1.644mg 113%
Fiber 1g 27.3g 105%
Manganese 0.24mg 2.482mg 97%
Magnesium 12mg 392mg 90%
Cholesterol 221mg 0mg 74%
Phosphorus 173mg 642mg 67%
Fats 9.1g 42.16g 51%
Selenium 25.4µg 46%
Vitamin B12 0.75µg 0µg 31%
Zinc 1.14mg 4.34mg 29%
Vitamin B6 0.122mg 0.473mg 27%
Iron 3.58mg 5.73mg 27%
Vitamin B2 0.428mg 0.161mg 21%
Potassium 113mg 813mg 21%
Calcium 47mg 255mg 21%
Vitamin A 167µg 0µg 19%
Protein 10.6g 18.29g 15%
Choline 78.7mg 14%
Carbs 59.7g 28.88g 10%
Monounsaturated fat 3.745g 7.527g 9%
Calories 363kcal 534kcal 9%
Vitamin B3 2.104mg 3.08mg 6%
Sodium 147mg 30mg 5%
Vitamin K 4.3µg 4%
Vitamin B5 1.116mg 0.985mg 3%
Folate 77µg 87µg 3%
Saturated fat 3.022g 3.663g 3%
Vitamin E 0.31mg 2%
Vitamin C 0mg 0.6mg 1%
Net carbs 58.7g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.133mg 0.297mg 0%
Threonine 0.467mg 0.766mg 0%
Isoleucine 0.516mg 0.896mg 0%
Leucine 0.861mg 1.235mg 0%
Lysine 0.679mg 0.862mg 0%
Methionine 0.268mg 0.37mg 0%
Phenylalanine 0.511mg 0.957mg 0%
Valine 0.579mg 1.072mg 0%
Histidine 0.248mg 0.472mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +106.7%
Contains more WaterWater +180.2%
Contains more ProteinProtein +72.5%
Contains more FatsFats +363.3%
Contains more OtherOther +237.3%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -17.5%
Contains more Mono. FatMonounsaturated fat +101%
Contains more Poly. FatPolyunsaturated fat +1919%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.