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  6. Tostada shells vs. Ladyfinger

Tostada shells vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between tostada shells and ladyfinger

  • Tostada shells have more fiber, vitamin B6, magnesium, copper, and vitamin B1; however, ladyfinger is higher in vitamin B2, iron, and vitamin B5.
  • Ladyfinger covers your daily vitamin B2 needs 26% more than tostada shells.
  • Ladyfinger contains 6 times less magnesium than tostada shells. Tostada shells contain 76mg of magnesium, while ladyfinger contains 12mg.
  • Ladyfinger has less sodium.

Food varieties used in this article are Tostada shells, corn and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Tostada shells 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 54% 23% 21% 57% 49% 34% 87% 86% 47% 12%
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 +533.3%
Contains more CalciumCalcium +61.7%
Contains more PotassiumPotassium +109.7%
Contains more CopperCopper +55.8%
Contains more PhosphorusPhosphorus +17.3%
Contains more ManganeseManganese +51.3%
Contains more SeleniumSelenium +∞%
Contains more IronIron +134%
Contains less SodiumSodium -77.6%
~equal in Zinc ~1.14mg

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% 0% 0% 88% 22% 29% 11% 84% 0% 0% 0% 0%
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 B1Vitamin B1 +24.3%
Contains more Vitamin B6Vitamin B6 +197.5%
Contains more Vitamin B2Vitamin B2 +355.3%
Contains more Vitamin B3Vitamin B3 +35.5%
Contains more Vitamin B5Vitamin B5 +484.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tostada shells Ladyfinger DV% diff.
Cholesterol 221mg 74%
Polyunsaturated fat 8.285g 1.423g 46%
Vitamin B12 0.75µg 31%
Vitamin B2 0.094mg 0.428mg 26%
Iron 1.53mg 3.58mg 26%
Starch 55.4g 23%
Fats 23.38g 9.1g 22%
Sodium 657mg 147mg 22%
Vitamin B6 0.363mg 0.122mg 19%
Vitamin B5 0.191mg 1.116mg 19%
Vitamin A 167µg 19%
Folate 77µg 19%
Fiber 5.8g 1g 19%
Saturated fat 7.011g 3.022g 18%
Magnesium 76mg 12mg 15%
Protein 6.15g 10.6g 9%
Monounsaturated fat 7.217g 3.745g 9%
Copper 0.148mg 0.095mg 6%
Vitamin B1 0.353mg 0.284mg 6%
Calories 474kcal 363kcal 6%
Manganese 0.363mg 0.24mg 5%
Phosphorus 203mg 173mg 4%
Potassium 237mg 113mg 4%
Selenium 2.2µg 4%
Vitamin B3 1.553mg 2.104mg 3%
Calcium 76mg 47mg 3%
Carbs 64.43g 59.7g 2%
Zinc 1.23mg 1.14mg 1%
Net carbs 58.63g 58.7g N/A
Trans fat 0.163g N/A
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A
Omega-3 - ALA 0.124g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 23% 64% 3% 3%
Protein: 6.15 g
Fats: 23.38 g
Carbs: 64.43 g
Water: 3.32 g
Other: 2.72 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 +156.9%
Contains more OtherOther +147.3%
Contains more ProteinProtein +72.4%
Contains more WaterWater +487.3%
~equal in Carbs ~59.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 32% 37%
Saturated fat: Sat. Fat 7.011 g
Monounsaturated fat: Mono. Fat 7.217 g
Polyunsaturated fat: Poly. Fat 8.285 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 +92.7%
Contains more Poly. FatPolyunsaturated fat +482.2%
Contains less Sat. FatSaturated fat -56.9%

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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. Tostada shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167525/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.