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  6. Ladyfinger vs. Sweet potato

Ladyfinger vs. Sweet potato — In-Depth Nutrition Comparison

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Significant differences between ladyfinger and sweet potato

  • Ladyfinger has more iron, vitamin B12, vitamin B2, phosphorus, vitamin B1, folate, and vitamin B3; however, sweet potato is richer in vitamin A.
  • Sweet potato covers your daily vitamin A needs 273% more than ladyfinger.

Specific food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Sweet potato, raw, unprepared.

Infographic

Ladyfinger vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +56.7%
Contains more IronIron +486.9%
Contains more ZincZinc +280%
Contains more PhosphorusPhosphorus +268.1%
Contains more MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +198.2%
Contains more CopperCopper +58.9%
Contains less SodiumSodium -62.6%
~equal in Manganese ~0.258mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +264.1%
Contains more Vitamin B2Vitamin B2 +601.6%
Contains more Vitamin B3Vitamin B3 +277.7%
Contains more Vitamin B5Vitamin B5 +39.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +324.6%
Contains more Vitamin B6Vitamin B6 +71.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Sweet potato DV% diff.
Cholesterol 221mg 0mg 74%
Vitamin A 167µg 709µg 60%
Iron 3.58mg 0.61mg 37%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.061mg 28%
Protein 10.6g 1.57g 18%
Phosphorus 173mg 47mg 18%
Folate 77µg 11µg 17%
Vitamin B1 0.284mg 0.078mg 17%
Saturated fat 3.022g 0.018g 14%
Calories 363kcal 86kcal 14%
Fats 9.1g 0.05g 14%
Carbs 59.7g 20.12g 13%
Vitamin B3 2.104mg 0.557mg 10%
Polyunsaturated fat 1.423g 0.014g 9%
Monounsaturated fat 3.745g 0.001g 9%
Zinc 1.14mg 0.3mg 8%
Fiber 1g 3g 8%
Potassium 113mg 337mg 7%
Vitamin B6 0.122mg 0.209mg 7%
Vitamin B5 1.116mg 0.8mg 6%
Copper 0.095mg 0.151mg 6%
Starch 12.65g 5%
Sodium 147mg 55mg 4%
Vitamin C 0mg 2.4mg 3%
Magnesium 12mg 25mg 3%
Choline 12.3mg 2%
Vitamin E 0.26mg 2%
Calcium 47mg 30mg 2%
Vitamin K 1.8µg 2%
Fructose 0.7g 1%
Selenium 0.6µg 1%
Manganese 0.24mg 0.258mg 1%
Net carbs 58.7g 17.12g N/A
Sugar 4.18g N/A
Tryptophan 0.133mg 0.031mg 0%
Threonine 0.467mg 0.083mg 0%
Isoleucine 0.516mg 0.055mg 0%
Leucine 0.861mg 0.092mg 0%
Lysine 0.679mg 0.066mg 0%
Methionine 0.268mg 0.029mg 0%
Phenylalanine 0.511mg 0.089mg 0%
Valine 0.579mg 0.086mg 0%
Histidine 0.248mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +575.2%
Contains more FatsFats +18100%
Contains more CarbsCarbs +196.7%
Contains more OtherOther +12.2%
Contains more WaterWater +296.3%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +374400%
Contains more Poly. FatPolyunsaturated fat +10064.3%
Contains less Sat. FatSaturated fat -99.4%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.