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  6. Ladyfinger vs. Tostada shells

Ladyfinger vs. Tostada shells — In-Depth Nutrition Comparison

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A recap on the differences between ladyfinger and tostada shells

  • Ladyfinger has more vitamin B2, iron, and vitamin B5; however, tostada shells are higher in fiber, vitamin B6, magnesium, copper, and vitamin B1.
  • Ladyfinger covers your daily vitamin B2 needs 26% more than tostada shells.
  • Tostada shells contain 6 times less vitamin B5 than ladyfinger. Ladyfinger contains 1.116mg of vitamin B5, while tostada shells contain 0.191mg.
  • Ladyfinger has less saturated fat.

Food varieties used in this article are Cookies, ladyfingers, without lemon juice and rind and Tostada shells, corn.

Infographic

Ladyfinger vs Tostada shells 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 54% 23% 21% 57% 49% 34% 87% 86% 47% 12%
Contains more IronIron +134%
Contains less SodiumSodium -77.6%
Contains more MagnesiumMagnesium +533.3%
Contains more CalciumCalcium +61.7%
Contains more PotassiumPotassium +109.7%
Contains more CopperCopper +55.8%
Contains more PhosphorusPhosphorus +17.3%
Contains more ManganeseManganese +51.3%
~equal in Zinc ~1.23mg

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 0% 0% 0% 0% 88% 22% 29% 11% 84% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +355.3%
Contains more Vitamin B3Vitamin B3 +35.5%
Contains more Vitamin B5Vitamin B5 +484.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +24.3%
Contains more Vitamin B6Vitamin B6 +197.5%
~equal in Vitamin C ~mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Tostada shells DV% diff.
Cholesterol 221mg 74%
Polyunsaturated fat 1.423g 8.285g 46%
Vitamin B12 0.75µg 31%
Vitamin B2 0.428mg 0.094mg 26%
Iron 3.58mg 1.53mg 26%
Starch 55.4g 23%
Fats 9.1g 23.38g 22%
Sodium 147mg 657mg 22%
Vitamin B6 0.122mg 0.363mg 19%
Vitamin B5 1.116mg 0.191mg 19%
Vitamin A 167µg 19%
Folate 77µg 19%
Fiber 1g 5.8g 19%
Saturated fat 3.022g 7.011g 18%
Magnesium 12mg 76mg 15%
Protein 10.6g 6.15g 9%
Monounsaturated fat 3.745g 7.217g 9%
Copper 0.095mg 0.148mg 6%
Vitamin B1 0.284mg 0.353mg 6%
Calories 363kcal 474kcal 6%
Manganese 0.24mg 0.363mg 5%
Phosphorus 173mg 203mg 4%
Potassium 113mg 237mg 4%
Selenium 2.2µg 4%
Vitamin B3 2.104mg 1.553mg 3%
Calcium 47mg 76mg 3%
Carbs 59.7g 64.43g 2%
Zinc 1.14mg 1.23mg 1%
Net carbs 58.7g 58.63g N/A
Trans fat 0.163g N/A
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A
Omega-3 - ALA 0.124g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
6% 23% 64% 3% 3%
Protein: 6.15 g
Fats: 23.38 g
Carbs: 64.43 g
Water: 3.32 g
Other: 2.72 g
Contains more ProteinProtein +72.4%
Contains more WaterWater +487.3%
Contains more FatsFats +156.9%
Contains more OtherOther +147.3%
~equal in Carbs ~64.43g

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
31% 32% 37%
Saturated fat: Sat. Fat 7.011 g
Monounsaturated fat: Mono. Fat 7.217 g
Polyunsaturated fat: Poly. Fat 8.285 g
Contains less Sat. FatSaturated fat -56.9%
Contains more Mono. FatMonounsaturated fat +92.7%
Contains more Poly. FatPolyunsaturated fat +482.2%

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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. Tostada shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167525/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.