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  6. Sweet potato vs. Ladyfinger

Sweet potato vs. Ladyfinger — In-Depth Nutrition Comparison

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Significant differences between sweet potato and ladyfinger

  • Sweet potato has more vitamin A; however, ladyfinger is richer in iron, vitamin B12, vitamin B2, phosphorus, vitamin B1, folate, and vitamin B3.
  • Sweet potato covers your daily vitamin A needs 273% more than ladyfinger.
  • Sweet potato contains less saturated fat.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Sweet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +108.3%
Contains more PotassiumPotassium +198.2%
Contains more CopperCopper +58.9%
Contains less SodiumSodium -62.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +56.7%
Contains more IronIron +486.9%
Contains more ZincZinc +280%
Contains more PhosphorusPhosphorus +268.1%
~equal in Manganese ~0.24mg

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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +324.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +71.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +264.1%
Contains more Vitamin B2Vitamin B2 +601.6%
Contains more Vitamin B3Vitamin B3 +277.7%
Contains more Vitamin B5Vitamin B5 +39.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +600%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sweet potato Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Vitamin A 709µg 167µg 60%
Iron 0.61mg 3.58mg 37%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.061mg 0.428mg 28%
Protein 1.57g 10.6g 18%
Phosphorus 47mg 173mg 18%
Folate 11µg 77µg 17%
Vitamin B1 0.078mg 0.284mg 17%
Saturated fat 0.018g 3.022g 14%
Calories 86kcal 363kcal 14%
Fats 0.05g 9.1g 14%
Carbs 20.12g 59.7g 13%
Vitamin B3 0.557mg 2.104mg 10%
Polyunsaturated fat 0.014g 1.423g 9%
Monounsaturated fat 0.001g 3.745g 9%
Zinc 0.3mg 1.14mg 8%
Fiber 3g 1g 8%
Potassium 337mg 113mg 7%
Vitamin B6 0.209mg 0.122mg 7%
Vitamin B5 0.8mg 1.116mg 6%
Copper 0.151mg 0.095mg 6%
Starch 12.65g 5%
Sodium 55mg 147mg 4%
Vitamin C 2.4mg 0mg 3%
Magnesium 25mg 12mg 3%
Choline 12.3mg 2%
Vitamin E 0.26mg 2%
Calcium 30mg 47mg 2%
Vitamin K 1.8µg 2%
Fructose 0.7g 1%
Selenium 0.6µg 1%
Manganese 0.258mg 0.24mg 1%
Net carbs 17.12g 58.7g N/A
Sugar 4.18g N/A
Tryptophan 0.031mg 0.133mg 0%
Threonine 0.083mg 0.467mg 0%
Isoleucine 0.055mg 0.516mg 0%
Leucine 0.092mg 0.861mg 0%
Lysine 0.066mg 0.679mg 0%
Methionine 0.029mg 0.268mg 0%
Phenylalanine 0.089mg 0.511mg 0%
Valine 0.086mg 0.579mg 0%
Histidine 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +296.3%
Contains more ProteinProtein +575.2%
Contains more FatsFats +18100%
Contains more CarbsCarbs +196.7%
Contains more OtherOther +12.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -99.4%
Contains more Mono. FatMonounsaturated fat +374400%
Contains more Poly. FatPolyunsaturated fat +10064.3%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.