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  6. Ladyfinger vs. Tomato

Ladyfinger vs. Tomato — In-Depth Nutrition Comparison

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Important differences between ladyfinger and tomatoes

  • Ladyfinger has more iron, vitamin B2, vitamin B12, phosphorus, vitamin B1, vitamin B5, and folate; however, tomatoes have more vitamin C.
  • Ladyfinger's daily need coverage for cholesterol is 74% more.
  • Tomatoes are lower in cholesterol.

The food varieties used in the comparison are Cookies, ladyfingers, without lemon juice and rind and Tomatoes, red, ripe, raw, year round average.

Infographic

Ladyfinger vs Tomato 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%
Tomato
Tomato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more CalciumCalcium +370%
Contains more IronIron +1225.9%
Contains more CopperCopper +61%
Contains more ZincZinc +570.6%
Contains more PhosphorusPhosphorus +620.8%
Contains more ManganeseManganese +110.5%
Contains more PotassiumPotassium +109.7%
Contains less SodiumSodium -96.6%
~equal in Magnesium ~11mg
~equal in Selenium ~0µg

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%
Tomato
Tomato
4
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin AVitamin A +297.6%
Contains more Vitamin B1Vitamin B1 +667.6%
Contains more Vitamin B2Vitamin B2 +2152.6%
Contains more Vitamin B3Vitamin B3 +254.2%
Contains more Vitamin B5Vitamin B5 +1153.9%
Contains more Vitamin B6Vitamin B6 +52.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +413.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Tomato DV% diff.
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.27mg 41%
Vitamin B2 0.428mg 0.019mg 31%
Vitamin B12 0.75µg 0µg 31%
Vitamin B1 0.284mg 0.037mg 21%
Phosphorus 173mg 24mg 21%
Vitamin B5 1.116mg 0.089mg 21%
Protein 10.6g 0.88g 19%
Carbs 59.7g 3.89g 19%
Calories 363kcal 18kcal 17%
Folate 77µg 15µg 16%
Vitamin C 0mg 13.7mg 15%
Vitamin A 167µg 42µg 14%
Fats 9.1g 0.2g 14%
Saturated fat 3.022g 0.028g 14%
Monounsaturated fat 3.745g 0.031g 9%
Polyunsaturated fat 1.423g 0.083g 9%
Vitamin B3 2.104mg 0.594mg 9%
Zinc 1.14mg 0.17mg 9%
Vitamin K 7.9µg 7%
Sodium 147mg 5mg 6%
Manganese 0.24mg 0.114mg 5%
Vitamin E 0.54mg 4%
Copper 0.095mg 0.059mg 4%
Potassium 113mg 237mg 4%
Calcium 47mg 10mg 4%
Vitamin B6 0.122mg 0.08mg 3%
Fructose 1.37g 2%
Fiber 1g 1.2g 1%
Choline 6.7mg 1%
Net carbs 58.7g 2.69g N/A
Magnesium 12mg 11mg 0%
Sugar 2.63g N/A
Tryptophan 0.133mg 0.006mg 0%
Threonine 0.467mg 0.027mg 0%
Isoleucine 0.516mg 0.018mg 0%
Leucine 0.861mg 0.025mg 0%
Lysine 0.679mg 0.027mg 0%
Methionine 0.268mg 0.006mg 0%
Phenylalanine 0.511mg 0.027mg 0%
Valine 0.579mg 0.018mg 0%
Histidine 0.248mg 0.014mg 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
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +1104.5%
Contains more FatsFats +4450%
Contains more CarbsCarbs +1434.7%
Contains more OtherOther +115.7%
Contains more WaterWater +384.7%

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
Tomato
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +11980.6%
Contains more Poly. FatPolyunsaturated fat +1614.5%
Contains less Sat. FatSaturated fat -99.1%

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.