Brown rice vs. Ladyfinger — In-Depth Nutrition Comparison

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Significant differences between brown rice and ladyfinger

Brown rice has more manganese; however, ladyfinger is richer in iron, vitamin B12, vitamin B2, folate, vitamin B5, vitamin A, and phosphorus.
Ladyfinger covers your daily cholesterol needs 74% more than brown rice.
Ladyfinger has 4 times less manganese than brown rice. Brown rice has 0.974mg of manganese, while ladyfinger has 0.24mg.
Brown rice contains less saturated fat.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Cookies, ladyfingers, without lemon juice and rind.

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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.

Brown rice

Ladyfinger

Contains more MagnesiumMagnesium	+225%
Contains more CopperCopper	+11.6%
Contains less SodiumSodium	-97.3%
Contains more ManganeseManganese	+305.8%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+1466.7%
Contains more PotassiumPotassium	+31.4%
Contains more IronIron	+539.3%
Contains more ZincZinc	+60.6%
Contains more PhosphorusPhosphorus	+68%

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.

Brown rice

Ladyfinger

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+21.7%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+59.6%
Contains more Vitamin B2Vitamin B2	+520.3%
Contains more Vitamin B5Vitamin B5	+193.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+755.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.122mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	0mg	221mg	74%
Iron	0.56mg	3.58mg	38%
Manganese	0.974mg	0.24mg	32%
Vitamin B12	0µg	0.75µg	31%
Vitamin B2	0.069mg	0.428mg	28%
Vitamin A	0µg	167µg	19%
Folate	9µg	77µg	17%
Protein	2.74g	10.6g	16%
Vitamin B5	0.38mg	1.116mg	15%
Saturated fat	0.26g	3.022g	13%
Fats	0.97g	9.1g	13%
Calories	123kcal	363kcal	12%
Carbs	25.58g	59.7g	11%
Selenium	5.8µg		11%
Starch	24.79g		10%
Phosphorus	103mg	173mg	10%
Vitamin B1	0.178mg	0.284mg	9%
Monounsaturated fat	0.369g	3.745g	8%
Polyunsaturated fat	0.366g	1.423g	7%
Magnesium	39mg	12mg	6%
Sodium	4mg	147mg	6%
Calcium	3mg	47mg	4%
Zinc	0.71mg	1.14mg	4%
Vitamin B3	2.561mg	2.104mg	3%
Fiber	1.6g	1g	2%
Choline	9.2mg		2%
Vitamin E	0.17mg		1%
Copper	0.106mg	0.095mg	1%
Potassium	86mg	113mg	1%
Net carbs	23.98g	58.7g	N/A
Sugar	0.24g		N/A
Vitamin B6	0.123mg	0.122mg	0%
Vitamin K	0.2µg		0%
Tryptophan	0.033mg	0.133mg	0%
Threonine	0.095mg	0.467mg	0%
Isoleucine	0.109mg	0.516mg	0%
Leucine	0.214mg	0.861mg	0%
Lysine	0.099mg	0.679mg	0%
Methionine	0.058mg	0.268mg	0%
Phenylalanine	0.133mg	0.511mg	0%
Valine	0.151mg	0.579mg	0%
Histidine	0.066mg	0.248mg	0%
Omega-3 - EPA	0g	0.004g	N/A
Omega-3 - DHA	0g	0.036g	N/A
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A