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  6. Rice vs. Ladyfinger

Rice vs. Ladyfinger — In-Depth Nutrition Comparison

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How are rice and ladyfinger different?

  • Rice is richer in manganese, while ladyfinger is higher in vitamin B2, vitamin B12, iron, phosphorus, vitamin B5, vitamin A, and vitamin B1.
  • Ladyfinger covers your daily need for cholesterol, 74% more than rice.
  • Rice contains 2 times more manganese than ladyfinger. Rice contains 0.472mg of manganese, while ladyfinger contains 0.24mg.
  • Rice is lower in saturated fat.

Rice, white, long-grain, regular, enriched, cooked and Cookies, ladyfingers, without lemon juice and rind types were used in this article.

Infographic

Rice 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.
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 less SodiumSodium -99.3%
Contains more ManganeseManganese +96.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +370%
Contains more PotassiumPotassium +222.9%
Contains more IronIron +198.3%
Contains more CopperCopper +37.7%
Contains more ZincZinc +132.7%
Contains more PhosphorusPhosphorus +302.3%
~equal in Magnesium ~12mg

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.
Rice
Rice
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 +74.2%
Contains more Vitamin B2Vitamin B2 +3192.3%
Contains more Vitamin B3Vitamin B3 +42.5%
Contains more Vitamin B5Vitamin B5 +186.2%
Contains more Vitamin B6Vitamin B6 +31.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +32.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Vitamin B2 0.013mg 0.428mg 32%
Vitamin B12 0µg 0.75µg 31%
Iron 1.2mg 3.58mg 30%
Phosphorus 43mg 173mg 19%
Vitamin A 0µg 167µg 19%
Protein 2.69g 10.6g 16%
Vitamin B5 0.39mg 1.116mg 15%
Fats 0.28g 9.1g 14%
Selenium 7.5µg 14%
Saturated fat 0.077g 3.022g 13%
Calories 130kcal 363kcal 12%
Carbs 28.17g 59.7g 11%
Manganese 0.472mg 0.24mg 10%
Vitamin B1 0.163mg 0.284mg 10%
Monounsaturated fat 0.088g 3.745g 9%
Polyunsaturated fat 0.076g 1.423g 9%
Zinc 0.49mg 1.14mg 6%
Sodium 1mg 147mg 6%
Folate 58µg 77µg 5%
Vitamin B3 1.476mg 2.104mg 4%
Calcium 10mg 47mg 4%
Copper 0.069mg 0.095mg 3%
Potassium 35mg 113mg 2%
Vitamin B6 0.093mg 0.122mg 2%
Fiber 0.4g 1g 2%
Net carbs 27.77g 58.7g N/A
Magnesium 12mg 12mg 0%
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Tryptophan 0.031mg 0.133mg 0%
Threonine 0.096mg 0.467mg 0%
Isoleucine 0.116mg 0.516mg 0%
Leucine 0.222mg 0.861mg 0%
Lysine 0.097mg 0.679mg 0%
Methionine 0.063mg 0.268mg 0%
Phenylalanine 0.144mg 0.511mg 0%
Valine 0.164mg 0.579mg 0%
Histidine 0.063mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +251%
Contains more ProteinProtein +294.1%
Contains more FatsFats +3150%
Contains more CarbsCarbs +111.9%
Contains more OtherOther +161.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -97.5%
Contains more Mono. FatMonounsaturated fat +4155.7%
Contains more Poly. FatPolyunsaturated fat +1772.4%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.