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  6. Ladyfinger vs. Flour

Ladyfinger vs. Flour — In-Depth Nutrition Comparison

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The main differences between ladyfinger and flour

  • Ladyfinger has more vitamin B12, vitamin B5, and vitamin A; however, flour has more vitamin B1, folate, vitamin B3, manganese, and iron.
  • Daily need coverage for cholesterol for ladyfinger is 74% higher.
  • Flour is lower in cholesterol.

Food types used in this article are Cookies, ladyfingers, without lemon juice and rind and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Ladyfinger vs Flour 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%
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +213.3%
Contains more ZincZinc +62.9%
Contains more PhosphorusPhosphorus +60.2%
Contains more MagnesiumMagnesium +83.3%
Contains more IronIron +29.6%
Contains more CopperCopper +51.6%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +184.2%
~equal in Potassium ~107mg

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%
Flour
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +154.8%
Contains more Vitamin B6Vitamin B6 +177.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +176.4%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +180.6%
Contains more FolateFolate +137.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Flour DV% diff.
Cholesterol 221mg 0mg 74%
Selenium 33.9µg 62%
Vitamin B1 0.284mg 0.785mg 42%
Vitamin B12 0.75µg 0µg 31%
Folate 77µg 183µg 27%
Vitamin B3 2.104mg 5.904mg 24%
Vitamin A 167µg 0µg 19%
Manganese 0.24mg 0.682mg 19%
Vitamin B5 1.116mg 0.438mg 14%
Saturated fat 3.022g 0.155g 13%
Iron 3.58mg 4.64mg 13%
Fats 9.1g 0.98g 12%
Monounsaturated fat 3.745g 0.087g 9%
Phosphorus 173mg 108mg 9%
Fiber 1g 2.7g 7%
Polyunsaturated fat 1.423g 0.413g 7%
Vitamin B6 0.122mg 0.044mg 6%
Carbs 59.7g 76.31g 6%
Sodium 147mg 2mg 6%
Vitamin B2 0.428mg 0.494mg 5%
Copper 0.095mg 0.144mg 5%
Zinc 1.14mg 0.7mg 4%
Calcium 47mg 15mg 3%
Choline 10.4mg 2%
Magnesium 12mg 22mg 2%
Protein 10.6g 10.33g 1%
Calories 363kcal 364kcal 0%
Net carbs 58.7g 73.61g N/A
Potassium 113mg 107mg 0%
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.133mg 0.127mg 0%
Threonine 0.467mg 0.281mg 0%
Isoleucine 0.516mg 0.357mg 0%
Leucine 0.861mg 0.71mg 0%
Lysine 0.679mg 0.228mg 0%
Methionine 0.268mg 0.183mg 0%
Phenylalanine 0.511mg 0.52mg 0%
Valine 0.579mg 0.415mg 0%
Histidine 0.248mg 0.23mg 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
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +828.6%
Contains more WaterWater +63.6%
Contains more OtherOther +139.1%
Contains more CarbsCarbs +27.8%
~equal in Protein ~10.33g

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
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +4204.6%
Contains more Poly. FatPolyunsaturated fat +244.6%
Contains less Sat. FatSaturated fat -94.9%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.