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  6. Ladyfinger vs. Wakame

Ladyfinger vs. Wakame — In-Depth Nutrition Comparison

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Important differences between ladyfinger and wakame

  • Ladyfinger has more vitamin B12, vitamin B1, iron, and vitamin B2; however, wakame has more manganese, folate, magnesium, and copper.
  • Ladyfinger's daily need coverage for cholesterol is 74% more.
  • Wakame is lower in cholesterol.

The food varieties used in the comparison are Cookies, ladyfingers, without lemon juice and rind and Seaweed, wakame, raw.

Infographic

Ladyfinger vs Wakame 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%
Wakame
Wakame
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +126%
Contains more IronIron +64.2%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +116.3%
Contains less SodiumSodium -83.1%
Contains more MagnesiumMagnesium +791.7%
Contains more CalciumCalcium +219.1%
Contains more CopperCopper +198.9%
Contains more ManganeseManganese +483.3%

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%
Wakame
Wakame
5
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147% 7.6%
Contains more Vitamin AVitamin A +827.8%
Contains more Vitamin B1Vitamin B1 +373.3%
Contains more Vitamin B2Vitamin B2 +86.1%
Contains more Vitamin B3Vitamin B3 +31.5%
Contains more Vitamin B5Vitamin B5 +60.1%
Contains more Vitamin B6Vitamin B6 +6000%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +154.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Wakame DV% diff.
Cholesterol 221mg 0mg 74%
Manganese 0.24mg 1.4mg 50%
Sodium 147mg 872mg 32%
Vitamin B12 0.75µg 0µg 31%
Folate 77µg 196µg 30%
Magnesium 12mg 107mg 23%
Copper 0.095mg 0.284mg 21%
Vitamin B1 0.284mg 0.06mg 19%
Iron 3.58mg 2.18mg 18%
Carbs 59.7g 9.14g 17%
Vitamin A 167µg 18µg 17%
Calories 363kcal 45kcal 16%
Protein 10.6g 3.03g 15%
Vitamin B2 0.428mg 0.23mg 15%
Phosphorus 173mg 80mg 13%
Saturated fat 3.022g 0.13g 13%
Fats 9.1g 0.64g 13%
Calcium 47mg 150mg 10%
Vitamin B6 0.122mg 0.002mg 9%
Monounsaturated fat 3.745g 0.058g 9%
Polyunsaturated fat 1.423g 0.218g 8%
Vitamin B5 1.116mg 0.697mg 8%
Zinc 1.14mg 0.38mg 7%
Vitamin E 1mg 7%
Vitamin K 5.3µg 4%
Choline 13.9mg 3%
Vitamin C 0mg 3mg 3%
Vitamin B3 2.104mg 1.6mg 3%
Potassium 113mg 50mg 2%
Fiber 1g 0.5g 2%
Selenium 0.7µg 1%
Net carbs 58.7g 8.64g N/A
Sugar 0.65g N/A
Tryptophan 0.133mg 0.035mg 0%
Threonine 0.467mg 0.165mg 0%
Isoleucine 0.516mg 0.087mg 0%
Leucine 0.861mg 0.257mg 0%
Lysine 0.679mg 0.112mg 0%
Methionine 0.268mg 0.063mg 0%
Phenylalanine 0.511mg 0.112mg 0%
Valine 0.579mg 0.209mg 0%
Histidine 0.248mg 0.015mg 0%
Omega-3 - EPA 0.004g 0.186g 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
Wakame
Wakame
2
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more ProteinProtein +249.8%
Contains more FatsFats +1321.9%
Contains more CarbsCarbs +553.2%
Contains more WaterWater +310.2%
Contains more OtherOther +554.5%

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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains more Mono. FatMonounsaturated fat +6356.9%
Contains more Poly. FatPolyunsaturated fat +552.8%
Contains less Sat. FatSaturated fat -95.7%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.