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Ladyfingers vs. Taco shells — In-Depth Nutrition Comparison

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A recap on the differences between ladyfingers and taco shells

  • Ladyfingers have more vitamin B12, selenium, vitamin B2, iron, and choline; however, taco shells are higher in fiber, magnesium, and manganese.
  • Ladyfingers cover your daily cholesterol needs 74% more than taco shells.
  • Taco shells have less cholesterol.

Food varieties used in this article are Cookies, ladyfingers, with lemon juice and rind and Taco shells, baked.

Infographic

Ladyfingers vs Taco shells 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% 115%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 30% 20% 62% 38% 44% 100% 42% 73% 26%
Contains more IronIron +118.3%
Contains less SodiumSodium -54.6%
Contains more SeleniumSelenium +339.6%
Contains more MagnesiumMagnesium +591.7%
Contains more CalciumCalcium +112.8%
Contains more PotassiumPotassium +104.4%
Contains more CopperCopper +18.9%
Contains more ZincZinc +41.2%
Contains more PhosphorusPhosphorus +34.7%
Contains more ManganeseManganese +133.3%

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 12% 1% 13% 9% 71% 99% 39% 67% 28% 94% 0.5% 45% 50%
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% 14% 0% 54% 18% 35% 0% 47% 0% 22% 52% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +31.5%
Contains more Vitamin B2Vitamin B2 +435%
Contains more Vitamin B3Vitamin B3 +12.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +207.7%
Contains more Vitamin B6Vitamin B6 +66.4%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +15%
~equal in Vitamin E ~0.69mg

All nutrients comparison - raw data values

Nutrient Ladyfingers Taco shells DV% diff.
Cholesterol 221mg 0mg 74%
Vitamin B12 0.75µg 0µg 31%
Selenium 21.1µg 4.8µg 30%
Polyunsaturated fat 1.422g 5.495g 27%
Vitamin B2 0.428mg 0.08mg 27%
Iron 3.58mg 1.64mg 24%
Starch 54.94g 23%
Fiber 1g 6.7g 23%
Vitamin B5 1.116mg 22%
Fats 9.1g 21.79g 20%
Saturated fat 3.069g 7.105g 18%
Magnesium 12mg 83mg 17%
Manganese 0.24mg 0.56mg 14%
Choline 92mg 29.9mg 11%
Phosphorus 173mg 233mg 9%
Protein 10.6g 6.41g 8%
Monounsaturated fat 3.754g 6.935g 8%
Sodium 147mg 324mg 8%
Vitamin K 0.2µg 8.6µg 7%
Vitamin B1 0.284mg 0.216mg 6%
Vitamin B6 0.122mg 0.203mg 6%
Calories 365kcal 476kcal 6%
Calcium 47mg 100mg 5%
Vitamin C 3.7mg 0mg 4%
Zinc 1.14mg 1.61mg 4%
Vitamin D 0.6µg 0µg 3%
Potassium 113mg 231mg 3%
Vitamin D 22IU 0IU 3%
Folate 60µg 69µg 2%
Copper 0.095mg 0.113mg 2%
Vitamin B3 2.104mg 1.867mg 1%
Carbs 59.7g 63.49g 1%
Net carbs 58.7g 56.79g N/A
Sugar 25.39g 1.5g N/A
Vitamin E 0.63mg 0.69mg 0%
Vitamin A 3µg 1µg 0%
Trans fat 0.172g N/A
Tryptophan 0.133mg 0.04mg 0%
Threonine 0.467mg 0.227mg 0%
Isoleucine 0.516mg 0.22mg 0%
Leucine 0.861mg 0.837mg 0%
Lysine 0.679mg 0.197mg 0%
Methionine 0.268mg 0.18mg 0%
Phenylalanine 0.511mg 0.29mg 0%
Valine 0.579mg 0.287mg 0%
Histidine 0.248mg 0.167mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A
Omega-3 - ALA 0.27g N/A
Omega-6 - Gamma-linoleic acid 0.014g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.097g 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
6% 22% 63% 6% 2%
Protein: 6.41 g
Fats: 21.79 g
Carbs: 63.49 g
Water: 6.4 g
Other: 1.91 g
Contains more ProteinProtein +65.4%
Contains more WaterWater +204.7%
Contains more FatsFats +139.5%
Contains more OtherOther +73.6%
~equal in Carbs ~63.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.069 g
Monounsaturated fat: Mono. Fat 3.754 g
Polyunsaturated fat: Poly. Fat 1.422 g
36% 36% 28%
Saturated fat: Sat. Fat 7.105 g
Monounsaturated fat: Mono. Fat 6.935 g
Polyunsaturated fat: Poly. Fat 5.495 g
Contains less Sat. FatSaturated fat -56.8%
Contains more Mono. FatMonounsaturated fat +84.7%
Contains more Poly. FatPolyunsaturated fat +286.4%

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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. Ladyfingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174959/nutrients
  2. Taco shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172800/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.