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  6. Mulberry vs. Ladyfinger

Mulberry vs. Ladyfinger — In-Depth Nutrition Comparison

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Summary of differences between mulberries and ladyfinger

  • Mulberries have more vitamin C, while ladyfinger has more vitamin B12, vitamin B2, iron, vitamin B1, phosphorus, folate, and vitamin A.
  • Ladyfinger covers your daily need for cholesterol, 74% more than mulberries.
  • The amount of saturated fat in mulberries is lower.

These are the specific foods used in this comparison Mulberries, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Mulberry vs Ladyfinger 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
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%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +71.7%
Contains less SodiumSodium -93.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +20.5%
Contains more IronIron +93.5%
Contains more CopperCopper +58.3%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +355.3%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +16600%
Contains more Vitamin B1Vitamin B1 +879.3%
Contains more Vitamin B2Vitamin B2 +323.8%
Contains more Vitamin B3Vitamin B3 +239.4%
Contains more Vitamin B6Vitamin B6 +144%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1183.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mulberry Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Vitamin C 36.4mg 0mg 40%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.101mg 0.428mg 25%
Vitamin B5 1.116mg 22%
Iron 1.85mg 3.58mg 22%
Vitamin B1 0.029mg 0.284mg 21%
Phosphorus 38mg 173mg 19%
Folate 6µg 77µg 18%
Protein 1.44g 10.6g 18%
Vitamin A 1µg 167µg 18%
Carbs 9.8g 59.7g 17%
Calories 43kcal 363kcal 16%
Saturated fat 0.027g 3.022g 14%
Fats 0.39g 9.1g 13%
Manganese 0.24mg 10%
Monounsaturated fat 0.041g 3.745g 9%
Zinc 0.12mg 1.14mg 9%
Vitamin B3 0.62mg 2.104mg 9%
Polyunsaturated fat 0.207g 1.423g 8%
Vitamin K 7.8µg 7%
Vitamin B6 0.05mg 0.122mg 6%
Sodium 10mg 147mg 6%
Vitamin E 0.87mg 6%
Copper 0.06mg 0.095mg 4%
Fiber 1.7g 1g 3%
Potassium 194mg 113mg 2%
Choline 12.3mg 2%
Magnesium 18mg 12mg 1%
Calcium 39mg 47mg 1%
Selenium 0.6µg 1%
Net carbs 8.1g 58.7g N/A
Sugar 8.1g 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 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +349.6%
Contains more ProteinProtein +636.1%
Contains more FatsFats +2233.3%
Contains more CarbsCarbs +509.2%
Contains more OtherOther +59.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +9034.1%
Contains more Poly. FatPolyunsaturated fat +587.4%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.