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  6. Sesame vs. Ladyfinger

Sesame vs. Ladyfinger — In-Depth Nutrition Comparison

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What are the main differences between sesame and ladyfinger?

  • Ladyfinger has less copper, iron, manganese, calcium, magnesium, phosphorus, zinc, vitamin B6, and fiber than sesame.
  • Sesame's daily need coverage for copper is 443% higher.
  • Sesame has 29 times more magnesium than ladyfinger. Sesame has 351mg of magnesium, while ladyfinger has 12mg.

We used Seeds, sesame seeds, whole, dried and Cookies, ladyfingers, without lemon juice and rind types in this comparison.

Infographic

Sesame 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.
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
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 +2825%
Contains more CalciumCalcium +1974.5%
Contains more PotassiumPotassium +314.2%
Contains more IronIron +306.4%
Contains more CopperCopper +4196.8%
Contains more ZincZinc +579.8%
Contains more PhosphorusPhosphorus +263.6%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +925%
Contains more SeleniumSelenium +∞%

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.
Sesame
Sesame
6
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
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 Vitamin B1Vitamin B1 +178.5%
Contains more Vitamin B3Vitamin B3 +114.6%
Contains more Vitamin B6Vitamin B6 +547.5%
Contains more FolateFolate +26%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B5Vitamin B5 +2132%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Ladyfinger DV% diff.
Copper 4.082mg 0.095mg 443%
Iron 14.55mg 3.58mg 137%
Polyunsaturated fat 21.773g 1.423g 136%
Manganese 2.46mg 0.24mg 97%
Calcium 975mg 47mg 93%
Magnesium 351mg 12mg 81%
Cholesterol 0mg 221mg 74%
Phosphorus 629mg 173mg 65%
Selenium 34.4µg 63%
Fats 49.67g 9.1g 62%
Zinc 7.75mg 1.14mg 60%
Vitamin B6 0.79mg 0.122mg 51%
Fiber 11.8g 1g 43%
Vitamin B1 0.791mg 0.284mg 42%
Monounsaturated fat 18.759g 3.745g 38%
Vitamin B12 0µg 0.75µg 31%
Vitamin B5 0.05mg 1.116mg 21%
Vitamin A 0µg 167µg 19%
Saturated fat 6.957g 3.022g 18%
Vitamin B3 4.515mg 2.104mg 15%
Vitamin B2 0.247mg 0.428mg 14%
Protein 17.73g 10.6g 14%
Carbs 23.45g 59.7g 12%
Calories 573kcal 363kcal 11%
Potassium 468mg 113mg 10%
Sodium 11mg 147mg 6%
Folate 97µg 77µg 5%
Choline 25.6mg 5%
Vitamin E 0.25mg 2%
Net carbs 11.65g 58.7g N/A
Sugar 0.3g N/A
Tryptophan 0.388mg 0.133mg 0%
Threonine 0.736mg 0.467mg 0%
Isoleucine 0.763mg 0.516mg 0%
Leucine 1.358mg 0.861mg 0%
Lysine 0.569mg 0.679mg 0%
Methionine 0.586mg 0.268mg 0%
Phenylalanine 0.94mg 0.511mg 0%
Valine 0.99mg 0.579mg 0%
Histidine 0.522mg 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
Sesame
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 +67.3%
Contains more FatsFats +445.8%
Contains more OtherOther +305.5%
Contains more CarbsCarbs +154.6%
Contains more WaterWater +315.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 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 +400.9%
Contains more Poly. FatPolyunsaturated fat +1430.1%
Contains less Sat. FatSaturated fat -56.6%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.