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  6. Powdered milk vs. Ladyfinger

Powdered milk vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between powdered milk and ladyfinger

  • Powdered milk has more vitamin B12, calcium, phosphorus, vitamin B2, potassium, vitamin B5, and zinc; however, ladyfinger is higher in iron.
  • Powdered milk covers your daily vitamin B12 needs 104% more than ladyfinger.
  • Ladyfinger contains 19 times less calcium than powdered milk. Powdered milk contains 912mg of calcium, while ladyfinger contains 47mg.
  • Ladyfinger has less saturated fat.

Food varieties used in this article are Milk, dry, whole, without added vitamin D and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
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 +608.3%
Contains more CalciumCalcium +1840.4%
Contains more PotassiumPotassium +1077%
Contains more ZincZinc +193%
Contains more PhosphorusPhosphorus +348.6%
Contains more SeleniumSelenium +∞%
Contains more IronIron +661.7%
Contains more CopperCopper +18.8%
Contains less SodiumSodium -60.4%
Contains more ManganeseManganese +500%

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
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 AVitamin A +54.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +181.5%
Contains more Vitamin B5Vitamin B5 +103.5%
Contains more Vitamin B6Vitamin B6 +147.5%
Contains more Vitamin B12Vitamin B12 +333.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +225.7%
Contains more FolateFolate +108.1%
~equal in Vitamin B1 ~0.284mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 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 +148.3%
Contains more FatsFats +193.5%
Contains more OtherOther +452.7%
Contains more CarbsCarbs +55.4%
Contains more WaterWater +689.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 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 +111.6%
Contains less Sat. FatSaturated fat -81.9%
Contains more Poly. FatPolyunsaturated fat +114%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Powdered milk Ladyfinger DV% diff.
Vitamin B12 3.25µg 0.75µg 104%
Calcium 912mg 47mg 87%
Phosphorus 776mg 173mg 86%
Saturated fat 16.742g 3.022g 62%
Vitamin B2 1.205mg 0.428mg 60%
Cholesterol 97mg 221mg 41%
Iron 0.47mg 3.58mg 39%
Potassium 1330mg 113mg 36%
Protein 26.32g 10.6g 31%
Selenium 16.3µg 30%
Fats 26.71g 9.1g 27%
Vitamin B5 2.271mg 1.116mg 23%
Choline 117.4mg 21%
Zinc 3.34mg 1.14mg 20%
Magnesium 85mg 12mg 17%
Vitamin B6 0.302mg 0.122mg 14%
Folate 37µg 77µg 10%
Monounsaturated fat 7.924g 3.745g 10%
Sodium 371mg 147mg 10%
Vitamin A 258µg 167µg 10%
Vitamin C 8.6mg 0mg 10%
Manganese 0.04mg 0.24mg 9%
Vitamin B3 0.646mg 2.104mg 9%
Carbs 38.42g 59.7g 7%
Calories 496kcal 363kcal 7%
Polyunsaturated fat 0.665g 1.423g 5%
Vitamin E 0.58mg 4%
Fiber 0g 1g 4%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Copper 0.08mg 0.095mg 2%
Vitamin K 2.2µg 2%
Net carbs 38.42g 58.7g N/A
Sugar 38.42g N/A
Vitamin B1 0.283mg 0.284mg 0%
Tryptophan 0.371mg 0.133mg 0%
Threonine 1.188mg 0.467mg 0%
Isoleucine 1.592mg 0.516mg 0%
Leucine 2.578mg 0.861mg 0%
Lysine 2.087mg 0.679mg 0%
Methionine 0.66mg 0.268mg 0%
Phenylalanine 1.271mg 0.511mg 0%
Valine 1.762mg 0.579mg 0%
Histidine 0.714mg 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
Powdered milk 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
93%
Powdered milk
39%
Ladyfinger
Minerals Daily Need Coverage Score
106%
Powdered milk
35%
Ladyfinger

Comparison summary

Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is lower in Cholesterol?
Powdered milk
Powdered milk is lower in Cholesterol (difference - 124mg)
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 38.42g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 224mg)
Which food is lower in Saturated fat?
Ladyfinger
Ladyfinger is lower in Saturated fat (difference - 13.72g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 32)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $2.2)

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.