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  6. Ladyfinger vs. Sesame

Ladyfinger vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between ladyfinger and sesame?

  • Ladyfinger has less copper, iron, manganese, calcium, magnesium, phosphorus, zinc, vitamin B6, and fiber than sesame.
  • Sesame's daily need coverage for copper is 443% higher.

We used Cookies, ladyfingers, without lemon juice and rind and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Ladyfinger vs Sesame 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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +2825%
Contains more CalciumCalcium +1974.5%
Contains more PotassiumPotassium +314.2%
Contains more IronIron +306.4%
Contains more CopperCopper +4196.8%
Contains more ZincZinc +579.8%
Contains more PhosphorusPhosphorus +263.6%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +925%

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%
Sesame
Sesame
6
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B5Vitamin B5 +2132%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +178.5%
Contains more Vitamin B3Vitamin B3 +114.6%
Contains more Vitamin B6Vitamin B6 +547.5%
Contains more FolateFolate +26%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Sesame DV% diff.
Copper 0.095mg 4.082mg 443%
Iron 3.58mg 14.55mg 137%
Polyunsaturated fat 1.423g 21.773g 136%
Manganese 0.24mg 2.46mg 97%
Calcium 47mg 975mg 93%
Magnesium 12mg 351mg 81%
Cholesterol 221mg 0mg 74%
Phosphorus 173mg 629mg 65%
Selenium 34.4µg 63%
Fats 9.1g 49.67g 62%
Zinc 1.14mg 7.75mg 60%
Vitamin B6 0.122mg 0.79mg 51%
Fiber 1g 11.8g 43%
Vitamin B1 0.284mg 0.791mg 42%
Monounsaturated fat 3.745g 18.759g 38%
Vitamin B12 0.75µg 0µg 31%
Vitamin B5 1.116mg 0.05mg 21%
Vitamin A 167µg 0µg 19%
Saturated fat 3.022g 6.957g 18%
Vitamin B3 2.104mg 4.515mg 15%
Vitamin B2 0.428mg 0.247mg 14%
Protein 10.6g 17.73g 14%
Carbs 59.7g 23.45g 12%
Calories 363kcal 573kcal 11%
Potassium 113mg 468mg 10%
Sodium 147mg 11mg 6%
Folate 77µg 97µg 5%
Choline 25.6mg 5%
Vitamin E 0.25mg 2%
Net carbs 58.7g 11.65g N/A
Sugar 0.3g N/A
Tryptophan 0.133mg 0.388mg 0%
Threonine 0.467mg 0.736mg 0%
Isoleucine 0.516mg 0.763mg 0%
Leucine 0.861mg 1.358mg 0%
Lysine 0.679mg 0.569mg 0%
Methionine 0.268mg 0.586mg 0%
Phenylalanine 0.511mg 0.94mg 0%
Valine 0.579mg 0.99mg 0%
Histidine 0.248mg 0.522mg 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
Sesame
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more CarbsCarbs +154.6%
Contains more WaterWater +315.8%
Contains more ProteinProtein +67.3%
Contains more FatsFats +445.8%
Contains more OtherOther +305.5%

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -56.6%
Contains more Mono. FatMonounsaturated fat +400.9%
Contains more Poly. FatPolyunsaturated fat +1430.1%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.