Quinoa vs. Ladyfinger — In-Depth Nutrition Comparison
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Significant differences between quinoa and ladyfinger
- Quinoa has more manganese, magnesium, and copper; however, ladyfinger is richer in vitamin B12, iron, vitamin B2, vitamin B1, and vitamin A.
- Ladyfinger covers your daily cholesterol needs 74% more than quinoa.
- Ladyfinger has 5 times less magnesium than quinoa. Quinoa has 64mg of magnesium, while ladyfinger has 12mg.
- Quinoa contains less saturated fat.
Specific food types used in this comparison are Quinoa, cooked and Cookies, ladyfingers, without lemon juice and rind.
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.
| Contains more MagnesiumMagnesium | +433.3% |
| Contains more PotassiumPotassium | +52.2% |
| Contains more CopperCopper | +102.1% |
| Contains less SodiumSodium | -95.2% |
| Contains more ManganeseManganese | +162.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +176.5% |
| Contains more IronIron | +140.3% |
| Contains more PhosphorusPhosphorus | +13.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +165.4% |
| Contains more Vitamin B2Vitamin B2 | +289.1% |
| Contains more Vitamin B3Vitamin B3 | +410.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +83.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
10.6 g
Fats:
9.1 g
Carbs:
59.7 g
Water:
19.5 g
Other:
1.1 g
| Contains more WaterWater | +267.2% |
| Contains more ProteinProtein | +140.9% |
| Contains more FatsFats | +374% |
| Contains more CarbsCarbs | +180.3% |
| Contains more OtherOther | +42.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
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 | -92.4% |
| Contains more Mono. FatMonounsaturated fat | +609.3% |
| Contains more Poly. FatPolyunsaturated fat | +32% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Cholesterol | 0mg | 221mg | 74% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Iron | 1.49mg | 3.58mg | 26% |
| Vitamin B2 | 0.11mg | 0.428mg | 24% |
| Vitamin B5 | 1.116mg | 22% | |
| Vitamin A | 0µg | 167µg | 19% |
| Manganese | 0.631mg | 0.24mg | 17% |
| Vitamin B1 | 0.107mg | 0.284mg | 15% |
| Saturated fat | 0.231g | 3.022g | 13% |
| Carbs | 21.3g | 59.7g | 13% |
| Protein | 4.4g | 10.6g | 12% |
| Calories | 120kcal | 363kcal | 12% |
| Magnesium | 64mg | 12mg | 12% |
| Copper | 0.192mg | 0.095mg | 11% |
| Vitamin B3 | 0.412mg | 2.104mg | 11% |
| Fats | 1.92g | 9.1g | 11% |
| Folate | 42µg | 77µg | 9% |
| Monounsaturated fat | 0.528g | 3.745g | 8% |
| Starch | 17.63g | 7% | |
| Fiber | 2.8g | 1g | 7% |
| Sodium | 7mg | 147mg | 6% |
| Selenium | 2.8µg | 5% | |
| Choline | 23mg | 4% | |
| Vitamin E | 0.63mg | 4% | |
| Calcium | 17mg | 47mg | 3% |
| Phosphorus | 152mg | 173mg | 3% |
| Potassium | 172mg | 113mg | 2% |
| Polyunsaturated fat | 1.078g | 1.423g | 2% |
| Net carbs | 18.5g | 58.7g | N/A |
| Sugar | 0.87g | N/A | |
| Zinc | 1.09mg | 1.14mg | 0% |
| Vitamin B6 | 0.123mg | 0.122mg | 0% |
| Tryptophan | 0.052mg | 0.133mg | 0% |
| Threonine | 0.131mg | 0.467mg | 0% |
| Isoleucine | 0.157mg | 0.516mg | 0% |
| Leucine | 0.261mg | 0.861mg | 0% |
| Lysine | 0.239mg | 0.679mg | 0% |
| Methionine | 0.096mg | 0.268mg | 0% |
| Phenylalanine | 0.185mg | 0.511mg | 0% |
| Valine | 0.185mg | 0.579mg | 0% |
| Histidine | 0.127mg | 0.248mg | 0% |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0.015g | 0.036g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
39%
Minerals Daily Need Coverage Score
38%
35%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 140mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 2.791g)
Which food is lower in Sugar?
Ladyfinger is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Ladyfinger is lower in glycemic index (difference - 53)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.