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Oatmeal vs. Ladyfinger — In-Depth Nutrition Comparison

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What are the main differences between oatmeal and ladyfinger?

  • Oatmeal is richer in iron, manganese, and vitamin B6, yet ladyfinger is richer in vitamin B12, vitamin B2, vitamin B5, phosphorus, and folate.
  • Ladyfinger's daily need coverage for cholesterol is 74% higher.
  • Oatmeal has 2 times more vitamin B6 than ladyfinger. Oatmeal has 0.29mg of vitamin B6, while ladyfinger has 0.122mg.
  • Oatmeal contains less saturated fat.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cookies, ladyfingers, without lemon juice and rind types in this comparison.

Infographic

Oatmeal vs Ladyfinger infographic
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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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +116.7%
Contains more CalciumCalcium +70.2%
Contains more IronIron +66.5%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +132.5%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +85.2%
Contains more CopperCopper +43.9%
Contains more ZincZinc +83.9%
Contains more PhosphorusPhosphorus +124.7%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 B3Vitamin B3 +43.8%
Contains more Vitamin B6Vitamin B6 +137.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +28.5%
Contains more Vitamin B2Vitamin B2 +99.1%
Contains more Vitamin B5Vitamin B5 +252.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +75%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.284mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +330.9%
Contains more ProteinProtein +347.3%
Contains more FatsFats +569.1%
Contains more CarbsCarbs +411.6%
Contains more OtherOther +93%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 -92.5%
Contains more Mono. FatMonounsaturated fat +857.8%
Contains more Poly. FatPolyunsaturated fat +234%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Ladyfinger
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Vitamin B12 0µg 0.75µg 31%
Iron 5.96mg 3.58mg 30%
Vitamin B2 0.215mg 0.428mg 16%
Vitamin B5 0.317mg 1.116mg 16%
Carbs 11.67g 59.7g 16%
Protein 2.37g 10.6g 16%
Calories 68kcal 363kcal 15%
Phosphorus 77mg 173mg 14%
Manganese 0.558mg 0.24mg 14%
Vitamin B6 0.29mg 0.122mg 13%
Saturated fat 0.226g 3.022g 13%
Fats 1.36g 9.1g 12%
Selenium 5µg 9%
Monounsaturated fat 0.391g 3.745g 8%
Folate 44µg 77µg 8%
Polyunsaturated fat 0.426g 1.423g 7%
Vitamin B3 3.025mg 2.104mg 6%
Zinc 0.62mg 1.14mg 5%
Starch 10.37g 4%
Sodium 49mg 147mg 4%
Vitamin A 130µg 167µg 4%
Copper 0.066mg 0.095mg 3%
Calcium 80mg 47mg 3%
Fiber 1.7g 1g 3%
Magnesium 26mg 12mg 3%
Potassium 61mg 113mg 2%
Vitamin B1 0.26mg 0.284mg 2%
Choline 4.7mg 1%
Net carbs 9.97g 58.7g N/A
Sugar 0.46g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.04mg 0.133mg 0%
Threonine 0.083mg 0.467mg 0%
Isoleucine 0.105mg 0.516mg 0%
Leucine 0.2mg 0.861mg 0%
Lysine 0.135mg 0.679mg 0%
Methionine 0.04mg 0.268mg 0%
Phenylalanine 0.13mg 0.511mg 0%
Valine 0.151mg 0.579mg 0%
Histidine 0.057mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Ladyfinger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Oatmeal
39%
Ladyfinger
Minerals Daily Need Coverage Score
45%
Oatmeal
35%
Ladyfinger

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 98mg)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 2.796g)
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 79)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.