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  6. Taco shells vs. Ladyfingers

Taco shells vs. Ladyfingers — In-Depth Nutrition Comparison

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A recap on differences between taco shells and ladyfingers

  • Taco shells have more fiber, magnesium, and manganese; however, ladyfingers are higher in vitamin B12, selenium, vitamin B2, iron, and choline.
  • Ladyfingers cover your daily cholesterol needs 74% more than taco shells.
  • Ladyfingers contain 7 times less magnesium than taco shells. Taco shells contain 83mg of magnesium, while ladyfingers contain 12mg.
  • Ladyfingers have less saturated fat.

Food varieties used in this article are Taco shells, baked and Cookies, ladyfingers, with lemon juice and rind.

Infographic

Taco shells vs Ladyfingers 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 59% 30% 20% 62% 38% 44% 100% 42% 73% 26%
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% 115%
Contains more MagnesiumMagnesium +591.7%
Contains more CalciumCalcium +112.8%
Contains more PotassiumPotassium +104.4%
Contains more CopperCopper +18.9%
Contains more ZincZinc +41.2%
Contains more PhosphorusPhosphorus +34.7%
Contains more ManganeseManganese +133.3%
Contains more IronIron +118.3%
Contains less SodiumSodium -54.6%
Contains more SeleniumSelenium +339.6%

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 0% 0.33% 14% 0% 54% 18% 35% 0% 47% 0% 22% 52% 16%
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 12% 1% 13% 9% 71% 99% 39% 67% 28% 94% 0.5% 45% 50%
Contains more Vitamin B6Vitamin B6 +66.4%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +31.5%
Contains more Vitamin B2Vitamin B2 +435%
Contains more Vitamin B3Vitamin B3 +12.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +207.7%
~equal in Vitamin E ~0.63mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 22% 63% 6% 2%
Protein: 6.41 g
Fats: 21.79 g
Carbs: 63.49 g
Water: 6.4 g
Other: 1.91 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 FatsFats +139.5%
Contains more OtherOther +73.6%
Contains more ProteinProtein +65.4%
Contains more WaterWater +204.7%
~equal in Carbs ~59.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 36% 28%
Saturated fat: Sat. Fat 7.105 g
Monounsaturated fat: Mono. Fat 6.935 g
Polyunsaturated fat: Poly. Fat 5.495 g
37% 46% 17%
Saturated fat: Sat. Fat 3.069 g
Monounsaturated fat: Mono. Fat 3.754 g
Polyunsaturated fat: Poly. Fat 1.422 g
Contains more Mono. FatMonounsaturated fat +84.7%
Contains more Poly. FatPolyunsaturated fat +286.4%
Contains less Sat. FatSaturated fat -56.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Taco shells Ladyfingers
Lower in Cholesterol ok
Lower in Sugar ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Taco shells Ladyfingers DV% diff.
Cholesterol 0mg 221mg 74%
Vitamin B12 0µg 0.75µg 31%
Selenium 4.8µg 21.1µg 30%
Polyunsaturated fat 5.495g 1.422g 27%
Vitamin B2 0.08mg 0.428mg 27%
Iron 1.64mg 3.58mg 24%
Starch 54.94g 23%
Fiber 6.7g 1g 23%
Vitamin B5 1.116mg 22%
Fats 21.79g 9.1g 20%
Saturated fat 7.105g 3.069g 18%
Magnesium 83mg 12mg 17%
Manganese 0.56mg 0.24mg 14%
Choline 29.9mg 92mg 11%
Phosphorus 233mg 173mg 9%
Protein 6.41g 10.6g 8%
Monounsaturated fat 6.935g 3.754g 8%
Sodium 324mg 147mg 8%
Vitamin K 8.6µg 0.2µg 7%
Vitamin B1 0.216mg 0.284mg 6%
Vitamin B6 0.203mg 0.122mg 6%
Calories 476kcal 365kcal 6%
Calcium 100mg 47mg 5%
Vitamin C 0mg 3.7mg 4%
Zinc 1.61mg 1.14mg 4%
Vitamin D 0µg 0.6µg 3%
Potassium 231mg 113mg 3%
Vitamin D 0IU 22IU 3%
Folate 69µg 60µg 2%
Copper 0.113mg 0.095mg 2%
Vitamin B3 1.867mg 2.104mg 1%
Carbs 63.49g 59.7g 1%
Net carbs 56.79g 58.7g N/A
Sugar 1.5g 25.39g N/A
Vitamin E 0.69mg 0.63mg 0%
Vitamin A 1µg 3µg 0%
Trans fat 0.172g N/A
Tryptophan 0.04mg 0.133mg 0%
Threonine 0.227mg 0.467mg 0%
Isoleucine 0.22mg 0.516mg 0%
Leucine 0.837mg 0.861mg 0%
Lysine 0.197mg 0.679mg 0%
Methionine 0.18mg 0.268mg 0%
Phenylalanine 0.29mg 0.511mg 0%
Valine 0.287mg 0.579mg 0%
Histidine 0.167mg 0.248mg 0%
Fructose 0.1g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A
Omega-3 - ALA 0.27g N/A
Omega-6 - Gamma-linoleic acid 0.014g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.097g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Taco shells Ladyfingers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Taco shells
41%
Ladyfingers
Minerals Daily Need Coverage Score
49%
Taco shells
47%
Ladyfingers

Comparison summary

Which food is lower in Cholesterol?
Taco shells
Taco shells is lower in Cholesterol (difference - 221mg)
Which food is lower in Sugar?
Taco shells
Taco shells is lower in Sugar (difference - 23.89g)
Which food is richer in minerals?
Taco shells
Taco shells is relatively richer in minerals
Which food contains less Sodium?
Ladyfingers
Ladyfingers contains less Sodium (difference - 177mg)
Which food is lower in Saturated fat?
Ladyfingers
Ladyfingers is lower in Saturated fat (difference - 4.036g)
Which food is lower in glycemic index?
Ladyfingers
Ladyfingers is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Ladyfingers
Ladyfingers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Taco shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172800/nutrients
  2. Ladyfingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174959/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.