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Ladyfinger vs. Walnut oil — In-Depth Nutrition Comparison

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Differences between ladyfinger and walnut oil

  • Walnut oil contains less iron, vitamin B2, vitamin B12, phosphorus, vitamin B1, vitamin B5, folate, and vitamin B3 than ladyfinger.
  • Ladyfinger's daily need coverage for cholesterol is 74% higher.
  • The amount of cholesterol in walnut oil is lower.

The food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Oil, walnut.

Infographic

Ladyfinger vs Walnut oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -100%
~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%
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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +998.9%

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% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -66.8%
Contains more Mono. FatMonounsaturated fat +508.8%
Contains more Poly. FatPolyunsaturated fat +4348.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ladyfinger Walnut oil
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Ladyfinger Walnut oil DV% diff.
Polyunsaturated fat 1.423g 63.3g 413%
Fats 9.1g 100g 140%
Cholesterol 221mg 0mg 74%
Monounsaturated fat 3.745g 22.8g 48%
Iron 3.58mg 0mg 45%
Vitamin B2 0.428mg 0mg 33%
Vitamin B12 0.75µg 0µg 31%
Saturated fat 3.022g 9.1g 28%
Calories 363kcal 884kcal 26%
Phosphorus 173mg 0mg 25%
Vitamin B1 0.284mg 0mg 24%
Vitamin B5 1.116mg 0mg 22%
Protein 10.6g 0g 21%
Carbs 59.7g 0g 20%
Vitamin A 167µg 0µg 19%
Folate 77µg 0µg 19%
Vitamin K 15µg 13%
Vitamin B3 2.104mg 0mg 13%
Copper 0.095mg 0mg 11%
Manganese 0.24mg 10%
Zinc 1.14mg 0mg 10%
Vitamin B6 0.122mg 0mg 9%
Sodium 147mg 0mg 6%
Calcium 47mg 0mg 5%
Fiber 1g 0g 4%
Magnesium 12mg 0mg 3%
Potassium 113mg 0mg 3%
Vitamin E 0.4mg 3%
Net carbs 58.7g 0g N/A
Choline 0.4mg 0%
Tryptophan 0.133mg 0mg 0%
Threonine 0.467mg 0mg 0%
Isoleucine 0.516mg 0mg 0%
Leucine 0.861mg 0mg 0%
Lysine 0.679mg 0mg 0%
Methionine 0.268mg 0mg 0%
Phenylalanine 0.511mg 0mg 0%
Valine 0.579mg 0mg 0%
Histidine 0.248mg 0mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Walnut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Ladyfinger
4%
Walnut oil
Minerals Daily Need Coverage Score
35%
Ladyfinger
0%
Walnut oil

Comparison summary

Which food is lower in Cholesterol?
Walnut oil
Walnut oil is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 147mg)
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Ladyfinger
Ladyfinger is lower in Saturated fat (difference - 6.078g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Ladyfinger
Ladyfinger is relatively richer in minerals
Which food is richer in vitamins?
Ladyfinger
Ladyfinger is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.