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Peanut butter vs. Ladyfinger — In-Depth Nutrition Comparison

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Differences between peanut butter and ladyfinger

  • Peanut butter has more vitamin B3, manganese, magnesium, copper, vitamin B6, and phosphorus, while ladyfinger has more vitamin B12 and iron.
  • Ladyfinger's daily need coverage for cholesterol is 74% higher.
  • Ladyfinger contains 14 times less magnesium than peanut butter. Peanut butter contains 168mg of magnesium, while ladyfinger contains 12mg.
  • The amount of saturated fat in ladyfinger is lower.

The food types used in this comparison are Peanut butter, smooth style, without salt and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +1300%
Contains more PotassiumPotassium +393.8%
Contains more CopperCopper +344.2%
Contains more ZincZinc +120.2%
Contains more PhosphorusPhosphorus +93.6%
Contains less SodiumSodium -88.4%
Contains more ManganeseManganese +593.8%
Contains more SeleniumSelenium +∞%
Contains more IronIron +105.7%
~equal in Calcium ~47mg

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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 +523.2%
Contains more Vitamin B6Vitamin B6 +261.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +13%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +89.3%
Contains more Vitamin B2Vitamin B2 +122.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~1.116mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +109.5%
Contains more FatsFats +464.4%
Contains more OtherOther +162.7%
Contains more CarbsCarbs +167.6%
Contains more WaterWater +1485.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 more Mono. FatMonounsaturated fat +592.7%
Contains more Poly. FatPolyunsaturated fat +780.9%
Contains less Sat. FatSaturated fat -70.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Ladyfinger DV% diff.
Polyunsaturated fat 12.535g 1.423g 74%
Cholesterol 0mg 221mg 74%
Vitamin B3 13.112mg 2.104mg 69%
Fats 51.36g 9.1g 65%
Manganese 1.665mg 0.24mg 62%
Vitamin E 9.1mg 61%
Monounsaturated fat 25.941g 3.745g 55%
Magnesium 168mg 12mg 37%
Copper 0.422mg 0.095mg 36%
Saturated fat 10.325g 3.022g 33%
Vitamin B12 0µg 0.75µg 31%
Vitamin B6 0.441mg 0.122mg 25%
Protein 22.21g 10.6g 23%
Phosphorus 335mg 173mg 23%
Iron 1.74mg 3.58mg 23%
Vitamin A 0µg 167µg 19%
Vitamin B2 0.192mg 0.428mg 18%
Fiber 5g 1g 16%
Potassium 558mg 113mg 13%
Calories 598kcal 363kcal 12%
Carbs 22.31g 59.7g 12%
Zinc 2.51mg 1.14mg 12%
Vitamin B1 0.15mg 0.284mg 11%
Choline 63mg 11%
Selenium 4.1µg 7%
Sodium 17mg 147mg 6%
Folate 87µg 77µg 3%
Starch 3.56g 1%
Net carbs 17.31g 58.7g N/A
Calcium 49mg 47mg 0%
Sugar 10.49g N/A
Vitamin B5 1.137mg 1.116mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.133mg 0%
Threonine 0.525mg 0.467mg 0%
Isoleucine 0.616mg 0.516mg 0%
Leucine 1.546mg 0.861mg 0%
Lysine 0.681mg 0.679mg 0%
Methionine 0.265mg 0.268mg 0%
Phenylalanine 1.202mg 0.511mg 0%
Valine 0.782mg 0.579mg 0%
Histidine 0.557mg 0.248mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
60%
Peanut butter
39%
Ladyfinger
Minerals Daily Need Coverage Score
84%
Peanut butter
35%
Ladyfinger

Comparison summary

Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 130mg)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated fat?
Ladyfinger
Ladyfinger is lower in Saturated fat (difference - 7.303g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 14)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $2.8)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.