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  6. Ladyfinger vs. Summer squash

Ladyfinger vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between Ladyfinger and Summer squash

  • Ladyfinger has more Iron, Vitamin B12, Vitamin B2, Vitamin B1, Phosphorus, Vitamin B5, and Vitamin A RAE, however, Summer squash has more Vitamin C.
  • Daily need coverage for Cholesterol from Ladyfinger is 74% higher.
  • Summer squash is lower in Cholesterol.

Food types used in this article are Cookies, ladyfingers, without lemon juice and rind and Squash, summer, all varieties, raw.

Infographic

Ladyfinger vs Summer squash 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.
Ladyfinger
Ladyfinger
6
:
4
Summer squash
Summer squash
Contains more Calcium +213.3%
Contains more Iron +922.9%
Contains more Phosphorus +355.3%
Contains more Zinc +293.1%
Contains more Copper +86.3%
Contains more Manganese +37.1%
Contains more Magnesium +41.7%
Contains more Potassium +131.9%
Contains less Sodium -98.6%
Ladyfinger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 135% 9% 75% 10% 20% 32% 32% 32% 0%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +213.3%
Contains more Iron +922.9%
Contains more Phosphorus +355.3%
Contains more Zinc +293.1%
Contains more Copper +86.3%
Contains more Manganese +37.1%
Contains more Magnesium +41.7%
Contains more Potassium +131.9%
Contains less Sodium -98.6%

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.
Ladyfinger
Ladyfinger
7
:
5
Summer squash
Summer squash
Contains more Vitamin A +178%
Contains more Vitamin B1 +491.7%
Contains more Vitamin B2 +201.4%
Contains more Vitamin B3 +332%
Contains more Vitamin B5 +620%
Contains more Folate +165.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +78.7%
Ladyfinger
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +178%
Contains more Vitamin B1 +491.7%
Contains more Vitamin B2 +201.4%
Contains more Vitamin B3 +332%
Contains more Vitamin B5 +620%
Contains more Folate +165.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +78.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ladyfinger
Ladyfinger
4
:
1
Summer squash
Summer squash
Contains more Protein +776%
Contains more Fats +4955.6%
Contains more Carbs +1682.1%
Contains more Other +77.4%
Contains more Water +385.3%
Ladyfinger
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +776%
Contains more Fats +4955.6%
Contains more Carbs +1682.1%
Contains more Other +77.4%
Contains more Water +385.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ladyfinger
Ladyfinger
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +23306.3%
Contains more Polyunsaturated fat +1498.9%
Contains less Saturated Fat -98.5%
Ladyfinger
37% 46% 17%
Saturated Fat: 3.022 g
Monounsaturated Fat: 3.745 g
Polyunsaturated fat: 1.423 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +23306.3%
Contains more Polyunsaturated fat +1498.9%
Contains less Saturated Fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ladyfinger Summer squash Opinion
Net carbs 58.7g 2.25g Ladyfinger
Protein 10.6g 1.21g Ladyfinger
Fats 9.1g 0.18g Ladyfinger
Carbs 59.7g 3.35g Ladyfinger
Calories 363kcal 16kcal Ladyfinger
Fructose 0.95g Summer squash
Sugar 2.2g Ladyfinger
Fiber 1g 1.1g Summer squash
Calcium 47mg 15mg Ladyfinger
Iron 3.58mg 0.35mg Ladyfinger
Magnesium 12mg 17mg Summer squash
Phosphorus 173mg 38mg Ladyfinger
Potassium 113mg 262mg Summer squash
Sodium 147mg 2mg Summer squash
Zinc 1.14mg 0.29mg Ladyfinger
Copper 0.095mg 0.051mg Ladyfinger
Manganese 0.24mg 0.175mg Ladyfinger
Selenium 0.2µg Summer squash
Vitamin A 556IU 200IU Ladyfinger
Vitamin A RAE 167µg 10µg Ladyfinger
Vitamin E 0.12mg Summer squash
Vitamin C 0mg 17mg Summer squash
Vitamin B1 0.284mg 0.048mg Ladyfinger
Vitamin B2 0.428mg 0.142mg Ladyfinger
Vitamin B3 2.104mg 0.487mg Ladyfinger
Vitamin B5 1.116mg 0.155mg Ladyfinger
Vitamin B6 0.122mg 0.218mg Summer squash
Folate 77µg 29µg Ladyfinger
Vitamin B12 0.75µg 0µg Ladyfinger
Vitamin K 3µg Summer squash
Tryptophan 0.133mg 0.011mg Ladyfinger
Threonine 0.467mg 0.028mg Ladyfinger
Isoleucine 0.516mg 0.042mg Ladyfinger
Leucine 0.861mg 0.069mg Ladyfinger
Lysine 0.679mg 0.065mg Ladyfinger
Methionine 0.268mg 0.017mg Ladyfinger
Phenylalanine 0.511mg 0.041mg Ladyfinger
Valine 0.579mg 0.053mg Ladyfinger
Histidine 0.248mg 0.025mg Ladyfinger
Cholesterol 221mg 0mg Summer squash
Saturated Fat 3.022g 0.044g Summer squash
Omega-3 - DHA 0.036g 0g Ladyfinger
Omega-3 - EPA 0.004g 0g Ladyfinger
Monounsaturated Fat 3.745g 0.016g Ladyfinger
Polyunsaturated fat 1.423g 0.089g Ladyfinger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Summer squash
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
18%
Summer squash
Minerals Daily Need Coverage Score
35%
Ladyfinger
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 145mg)
Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 221mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 2.978g)
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Ladyfinger
Ladyfinger is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.