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  6. Ladyfinger vs. Sunflower seeds

Ladyfinger vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are ladyfinger and sunflower seeds different?

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, magnesium, manganese, phosphorus, vitamin B3, folate, and zinc than ladyfinger.
  • Daily need coverage for copper for sunflower seeds is 189% higher.

Cookies, ladyfingers, without lemon juice and rind and Seeds, sunflower seed kernels, dried are the varieties used in this article.

Infographic

Ladyfinger vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +2608.3%
Contains more CalciumCalcium +66%
Contains more PotassiumPotassium +470.8%
Contains more IronIron +46.6%
Contains more CopperCopper +1794.7%
Contains more ZincZinc +338.6%
Contains more PhosphorusPhosphorus +281.5%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +712.5%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +5466.7%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +421.1%
Contains more Vitamin B3Vitamin B3 +296.2%
Contains more Vitamin B6Vitamin B6 +1002.5%
Contains more FolateFolate +194.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.13mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.095mg 1.8mg 189%
Polyunsaturated fat 1.423g 23.137g 145%
Vitamin B1 0.284mg 1.48mg 100%
Selenium 53µg 96%
Vitamin B6 0.122mg 1.345mg 94%
Magnesium 12mg 325mg 75%
Cholesterol 221mg 0mg 74%
Manganese 0.24mg 1.95mg 74%
Phosphorus 173mg 660mg 70%
Fats 9.1g 51.46g 65%
Vitamin B3 2.104mg 8.335mg 39%
Folate 77µg 227µg 38%
Monounsaturated fat 3.745g 18.528g 37%
Zinc 1.14mg 5mg 35%
Vitamin B12 0.75µg 0µg 31%
Fiber 1g 8.6g 30%
Iron 3.58mg 5.25mg 21%
Protein 10.6g 20.78g 20%
Vitamin A 167µg 3µg 18%
Potassium 113mg 645mg 16%
Carbs 59.7g 20g 13%
Calories 363kcal 584kcal 11%
Choline 55.1mg 10%
Saturated fat 3.022g 4.455g 7%
Vitamin B2 0.428mg 0.355mg 6%
Sodium 147mg 9mg 6%
Calcium 47mg 78mg 3%
Vitamin C 0mg 1.4mg 2%
Net carbs 58.7g 11.4g N/A
Sugar 2.62g N/A
Vitamin B5 1.116mg 1.13mg 0%
Tryptophan 0.133mg 0.348mg 0%
Threonine 0.467mg 0.928mg 0%
Isoleucine 0.516mg 1.139mg 0%
Leucine 0.861mg 1.659mg 0%
Lysine 0.679mg 0.937mg 0%
Methionine 0.268mg 0.494mg 0%
Phenylalanine 0.511mg 1.169mg 0%
Valine 0.579mg 1.315mg 0%
Histidine 0.248mg 0.632mg 0%
Omega-3 - EPA 0.004g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +198.5%
Contains more WaterWater +312.3%
Contains more ProteinProtein +96%
Contains more FatsFats +465.5%
Contains more OtherOther +175.5%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -32.2%
Contains more Mono. FatMonounsaturated fat +394.7%
Contains more Poly. FatPolyunsaturated fat +1525.9%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.