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  6. Wheat vs. Ladyfinger

Wheat vs. Ladyfinger — In-Depth Nutrition Comparison

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How are wheat and ladyfinger different?

  • Wheat is higher in manganese, copper, phosphorus, magnesium, vitamin B3, zinc, and vitamin B6; however, ladyfinger is richer in vitamin B12 and vitamin B2.
  • Daily need coverage for manganese for wheat is 121% higher.
  • Wheat contains 12 times more magnesium than ladyfinger. While wheat contains 144mg of magnesium, ladyfinger contains only 12mg.

Wheat, durum and Cookies, ladyfingers, without lemon juice and rind are the varieties used in this article.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +1100%
Contains more PotassiumPotassium +281.4%
Contains more CopperCopper +482.1%
Contains more ZincZinc +264.9%
Contains more PhosphorusPhosphorus +193.6%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +1155%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +38.2%
~equal in Iron ~3.58mg

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% 105% 28% 126% 56% 97% 0% 0% 32% 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 +47.5%
Contains more Vitamin B3Vitamin B3 +220.2%
Contains more Vitamin B6Vitamin B6 +243.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +253.7%
Contains more Vitamin B5Vitamin B5 +19.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +79.1%
~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 Wheat Ladyfinger DV% diff.
Selenium 89.4µg 163%
Manganese 3.012mg 0.24mg 121%
Cholesterol 0mg 221mg 74%
Copper 0.553mg 0.095mg 51%
Phosphorus 508mg 173mg 48%
Vitamin B12 0µg 0.75µg 31%
Magnesium 144mg 12mg 31%
Vitamin B3 6.738mg 2.104mg 29%
Zinc 4.16mg 1.14mg 27%
Vitamin B2 0.121mg 0.428mg 24%
Vitamin B6 0.419mg 0.122mg 23%
Vitamin A 0µg 167µg 19%
Saturated fat 0.454g 3.022g 12%
Vitamin B1 0.419mg 0.284mg 11%
Fats 2.47g 9.1g 10%
Potassium 431mg 113mg 9%
Folate 43µg 77µg 9%
Monounsaturated fat 0.344g 3.745g 9%
Sodium 2mg 147mg 6%
Protein 13.68g 10.6g 6%
Fiber 1g 4%
Carbs 71.13g 59.7g 4%
Vitamin B5 0.935mg 1.116mg 4%
Polyunsaturated fat 0.978g 1.423g 3%
Calories 339kcal 363kcal 1%
Iron 3.52mg 3.58mg 1%
Calcium 34mg 47mg 1%
Net carbs 71.13g 58.7g N/A
Tryptophan 0.176mg 0.133mg 0%
Threonine 0.366mg 0.467mg 0%
Isoleucine 0.533mg 0.516mg 0%
Leucine 0.934mg 0.861mg 0%
Lysine 0.303mg 0.679mg 0%
Methionine 0.221mg 0.268mg 0%
Phenylalanine 0.681mg 0.511mg 0%
Valine 0.594mg 0.579mg 0%
Histidine 0.322mg 0.248mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +29.1%
Contains more CarbsCarbs +19.1%
Contains more OtherOther +61.8%
Contains more FatsFats +268.4%
Contains more WaterWater +78.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -85%
Contains more Mono. FatMonounsaturated fat +988.7%
Contains more Poly. FatPolyunsaturated fat +45.5%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.