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  6. Ladyfinger vs. Zucchini

Ladyfinger vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between ladyfinger and zucchini

  • Ladyfinger has more iron, vitamin B12, vitamin B2, vitamin B1, phosphorus, vitamin B5, and folate; however, zucchini is richer in vitamin C.
  • Ladyfinger covers your daily cholesterol needs 74% more than zucchini.
  • Zucchini contains less cholesterol.

Specific food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Squash, summer, zucchini, includes skin, raw.

Infographic

Ladyfinger vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +193.8%
Contains more IronIron +867.6%
Contains more CopperCopper +79.2%
Contains more ZincZinc +256.3%
Contains more PhosphorusPhosphorus +355.3%
Contains more ManganeseManganese +35.6%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +131%
Contains less SodiumSodium -94.6%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +1570%
Contains more Vitamin B1Vitamin B1 +531.1%
Contains more Vitamin B2Vitamin B2 +355.3%
Contains more Vitamin B3Vitamin B3 +366.5%
Contains more Vitamin B5Vitamin B5 +447.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +220.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +33.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Zucchini DV% diff.
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.37mg 40%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.094mg 26%
Vitamin C 0mg 17.9mg 20%
Vitamin B1 0.284mg 0.045mg 20%
Phosphorus 173mg 38mg 19%
Carbs 59.7g 3.11g 19%
Protein 10.6g 1.21g 19%
Vitamin B5 1.116mg 0.204mg 18%
Calories 363kcal 17kcal 17%
Vitamin A 167µg 10µg 17%
Fats 9.1g 0.32g 14%
Saturated fat 3.022g 0.084g 13%
Folate 77µg 24µg 13%
Vitamin B3 2.104mg 0.451mg 10%
Monounsaturated fat 3.745g 0.011g 9%
Polyunsaturated fat 1.423g 0.091g 9%
Zinc 1.14mg 0.32mg 7%
Sodium 147mg 8mg 6%
Copper 0.095mg 0.053mg 5%
Potassium 113mg 261mg 4%
Vitamin K 4.3µg 4%
Vitamin B6 0.122mg 0.163mg 3%
Calcium 47mg 16mg 3%
Manganese 0.24mg 0.177mg 3%
Fructose 1.38g 2%
Choline 9.5mg 2%
Magnesium 12mg 18mg 1%
Vitamin E 0.12mg 1%
Net carbs 58.7g 2.11g N/A
Sugar 2.5g N/A
Fiber 1g 1g 0%
Selenium 0.2µg 0%
Tryptophan 0.133mg 0.01mg 0%
Threonine 0.467mg 0.029mg 0%
Isoleucine 0.516mg 0.044mg 0%
Leucine 0.861mg 0.071mg 0%
Lysine 0.679mg 0.067mg 0%
Methionine 0.268mg 0.018mg 0%
Phenylalanine 0.511mg 0.043mg 0%
Valine 0.579mg 0.054mg 0%
Histidine 0.248mg 0.026mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +776%
Contains more FatsFats +2743.8%
Contains more CarbsCarbs +1819.6%
Contains more OtherOther +93%
Contains more WaterWater +386.1%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +33945.5%
Contains more Poly. FatPolyunsaturated fat +1463.7%
Contains less Sat. FatSaturated fat -97.2%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.