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  6. Quinoa vs. Ladyfinger

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

Quinoa 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.
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 +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%
~equal in Zinc ~1.14mg

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.
Quinoa
Quinoa
2
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.122mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Ladyfinger 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -92.4%
Contains more Mono. FatMonounsaturated fat +609.3%
Contains more Poly. FatPolyunsaturated fat +32%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.