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  6. Ladyfinger vs. Yogurt

Ladyfinger vs. Yogurt — In-Depth Nutrition Comparison

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How are ladyfinger and yogurt different?

  • Ladyfinger has more iron, vitamin B1, folate, vitamin B5, vitamin B3, vitamin B2, vitamin A, and manganese than yogurt.
  • Daily need coverage for cholesterol for ladyfinger is 72% higher.
  • Ladyfinger contains 139 times more vitamin A than yogurt. While ladyfinger contains 556IU of vitamin A, yogurt contains only 4IU.
  • Yogurt has less cholesterol.

Cookies, ladyfingers, without lemon juice and rind and Yogurt, Greek, plain, nonfat are the varieties used in this article.

Infographic

Ladyfinger vs Yogurt 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%
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more IronIron +5014.3%
Contains more CopperCopper +458.8%
Contains more ZincZinc +119.2%
Contains more PhosphorusPhosphorus +28.1%
Contains more ManganeseManganese +2566.7%
Contains more CalciumCalcium +134%
Contains more PotassiumPotassium +24.8%
Contains less SodiumSodium -75.5%
~equal in Magnesium ~11mg

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%
Yogurt
Yogurt
2
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin AVitamin A +16600%
Contains more Vitamin B1Vitamin B1 +1134.8%
Contains more Vitamin B2Vitamin B2 +54%
Contains more Vitamin B3Vitamin B3 +911.5%
Contains more Vitamin B5Vitamin B5 +237.2%
Contains more Vitamin B6Vitamin B6 +93.7%
Contains more FolateFolate +1000%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0.75µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Yogurt DV% diff.
Cholesterol 221mg 5mg 72%
Iron 3.58mg 0.07mg 44%
Vitamin B1 0.284mg 0.023mg 22%
Carbs 59.7g 3.6g 19%
Vitamin A 167µg 1µg 18%
Folate 77µg 7µg 18%
Selenium 9.7µg 18%
Vitamin B5 1.116mg 0.331mg 16%
Calories 363kcal 59kcal 15%
Fats 9.1g 0.39g 13%
Saturated fat 3.022g 0.117g 13%
Vitamin B2 0.428mg 0.278mg 12%
Vitamin B3 2.104mg 0.208mg 12%
Manganese 0.24mg 0.009mg 10%
Copper 0.095mg 0.017mg 9%
Polyunsaturated fat 1.423g 0.012g 9%
Monounsaturated fat 3.745g 0.053g 9%
Zinc 1.14mg 0.52mg 6%
Calcium 47mg 110mg 6%
Sodium 147mg 36mg 5%
Vitamin B6 0.122mg 0.063mg 5%
Phosphorus 173mg 135mg 5%
Fiber 1g 0g 4%
Choline 15.1mg 3%
Potassium 113mg 141mg 1%
Protein 10.6g 10.19g 1%
Net carbs 58.7g 3.6g N/A
Magnesium 12mg 11mg 0%
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin B12 0.75µg 0.75µg 0%
Trans fat 0.006g 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 0g N/A
Omega-3 - DHA 0.036g 0g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +2233.3%
Contains more CarbsCarbs +1558.3%
Contains more OtherOther +52.8%
Contains more WaterWater +336.4%
~equal in Protein ~10.19g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +6966%
Contains more Poly. FatPolyunsaturated fat +11758.3%
Contains less Sat. FatSaturated fat -96.1%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.