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  6. Pilaf vs. Ladyfinger

Pilaf vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between pilaf and ladyfinger

  • Pilaf has more folate, manganese, vitamin B1, vitamin B3, and vitamin B6; however, ladyfinger is higher in vitamin B12, vitamin B2, and iron.
  • Ladyfinger covers your daily cholesterol needs 73% more than pilaf.
  • Ladyfinger contains 9 times less sodium than pilaf. Pilaf contains 1303mg of sodium, while ladyfinger contains 147mg.

Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Pilaf 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.
Pilaf
Pilaf
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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 +166.7%
Contains more CalciumCalcium +76.6%
Contains more PotassiumPotassium +66.4%
Contains more CopperCopper +74.7%
Contains more ManganeseManganese +267.5%
Contains more SeleniumSelenium +∞%
Contains more IronIron +46.7%
Contains more ZincZinc +12.9%
Contains more PhosphorusPhosphorus +12.3%
Contains less SodiumSodium -88.7%

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.
Pilaf
Pilaf
8
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 B1Vitamin B1 +112.3%
Contains more Vitamin B3Vitamin B3 +191.2%
Contains more Vitamin B6Vitamin B6 +227.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +4075%
Contains more Vitamin B2Vitamin B2 +392%
Contains more Vitamin B5Vitamin B5 +56.1%
Contains more Vitamin B12Vitamin B12 +3650%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 CarbsCarbs +27.8%
Contains more OtherOther +250.9%
Contains more FatsFats +564.2%
Contains more WaterWater +142.5%
~equal in Protein ~10.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 -89.8%
Contains more Mono. FatMonounsaturated fat +904%
Contains more Poly. FatPolyunsaturated fat +277.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pilaf Ladyfinger DV% diff.
Cholesterol 1mg 221mg 73%
Selenium 32.4µg 59%
Sodium 1303mg 147mg 50%
Folate 212µg 77µg 34%
Vitamin B12 0.02µg 0.75µg 30%
Starch 71.23g 29%
Manganese 0.882mg 0.24mg 28%
Vitamin B1 0.603mg 0.284mg 27%
Vitamin B2 0.087mg 0.428mg 26%
Vitamin B3 6.127mg 2.104mg 25%
Vitamin B6 0.4mg 0.122mg 21%
Vitamin A 4µg 167µg 18%
Iron 2.44mg 3.58mg 14%
Saturated fat 0.307g 3.022g 12%
Fats 1.37g 9.1g 12%
Monounsaturated fat 0.373g 3.745g 8%
Copper 0.166mg 0.095mg 8%
Vitamin B5 0.715mg 1.116mg 8%
Polyunsaturated fat 0.377g 1.423g 7%
Carbs 76.31g 59.7g 6%
Magnesium 32mg 12mg 5%
Vitamin C 4.1mg 0mg 5%
Calcium 83mg 47mg 4%
Choline 17.5mg 3%
Phosphorus 154mg 173mg 3%
Potassium 188mg 113mg 2%
Fiber 1.2g 1g 1%
Zinc 1.01mg 1.14mg 1%
Calories 359kcal 363kcal 0%
Protein 10.42g 10.6g 0%
Net carbs 75.11g 58.7g N/A
Sugar 1.53g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0.133mg 0%
Threonine 0.221mg 0.467mg 0%
Isoleucine 0.279mg 0.516mg 0%
Leucine 0.523mg 0.861mg 0%
Lysine 0.189mg 0.679mg 0%
Methionine 0.145mg 0.268mg 0%
Phenylalanine 0.32mg 0.511mg 0%
Valine 0.374mg 0.579mg 0%
Histidine 0.15mg 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
Pilaf 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
47%
Pilaf
39%
Ladyfinger
Minerals Daily Need Coverage Score
77%
Pilaf
35%
Ladyfinger

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 220mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 2.715g)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 1156mg)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 60)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.