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  6. Bran raw vs. Ladyfinger

Bran raw vs. Ladyfinger — In-Depth Nutrition Comparison

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What are the main differences between bran raw and ladyfinger?

  • Bran raw is richer in manganese, phosphorus, vitamin B1, fiber, magnesium, copper, iron, and zinc, yet ladyfinger is richer in vitamin B12.
  • Bran raw's daily need coverage for manganese is 234% higher.
  • Bran raw has 20 times more magnesium than ladyfinger. Bran raw has 235mg of magnesium, while ladyfinger has 12mg.

We used Oat bran, raw and Cookies, ladyfingers, without lemon juice and rind types in this comparison.

Infographic

Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +1858.3%
Contains more CalciumCalcium +23.4%
Contains more PotassiumPotassium +400.9%
Contains more IronIron +51.1%
Contains more CopperCopper +324.2%
Contains more ZincZinc +172.8%
Contains more PhosphorusPhosphorus +324.3%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +2245.8%
Contains more SeleniumSelenium +∞%

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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +312%
Contains more Vitamin B5Vitamin B5 +33.9%
Contains more Vitamin B6Vitamin B6 +35.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +94.5%
Contains more Vitamin B3Vitamin B3 +125.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +48.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bran raw Ladyfinger DV% diff.
Manganese 5.63mg 0.24mg 234%
Selenium 45.2µg 82%
Phosphorus 734mg 173mg 80%
Vitamin B1 1.17mg 0.284mg 74%
Cholesterol 0mg 221mg 74%
Fiber 15.4g 1g 58%
Magnesium 235mg 12mg 53%
Copper 0.403mg 0.095mg 34%
Vitamin B12 0µg 0.75µg 31%
Iron 5.41mg 3.58mg 23%
Vitamin A 0µg 167µg 19%
Zinc 3.11mg 1.14mg 18%
Vitamin B2 0.22mg 0.428mg 16%
Protein 17.3g 10.6g 13%
Potassium 566mg 113mg 13%
Polyunsaturated fat 2.766g 1.423g 9%
Vitamin B5 1.494mg 1.116mg 8%
Saturated fat 1.328g 3.022g 8%
Vitamin B3 0.934mg 2.104mg 7%
Vitamin E 1.01mg 7%
Folate 52µg 77µg 6%
Choline 32.2mg 6%
Calories 246kcal 363kcal 6%
Sodium 4mg 147mg 6%
Vitamin B6 0.165mg 0.122mg 3%
Vitamin K 3.2µg 3%
Monounsaturated fat 2.376g 3.745g 3%
Fats 7.03g 9.1g 3%
Carbs 66.22g 59.7g 2%
Calcium 58mg 47mg 1%
Net carbs 50.82g 58.7g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0.133mg 0%
Threonine 0.502mg 0.467mg 0%
Isoleucine 0.668mg 0.516mg 0%
Leucine 1.374mg 0.861mg 0%
Lysine 0.76mg 0.679mg 0%
Methionine 0.335mg 0.268mg 0%
Phenylalanine 0.908mg 0.511mg 0%
Valine 0.964mg 0.579mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 ProteinProtein +63.2%
Contains more OtherOther +163.6%
Contains more FatsFats +29.4%
Contains more WaterWater +197.7%
~equal in Carbs ~59.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 -56.1%
Contains more Poly. FatPolyunsaturated fat +94.4%
Contains more Mono. FatMonounsaturated fat +57.6%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.