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  6. Wild rice raw vs. Ladyfinger

Wild rice raw vs. Ladyfinger — In-Depth Nutrition Comparison

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Differences between wild rice raw and ladyfinger

  • Wild rice raw has more copper, manganese, zinc, magnesium, phosphorus, vitamin B3, fiber, and vitamin B6, while ladyfinger has more vitamin B12.
  • Ladyfinger's daily need coverage for cholesterol is 74% higher.
  • Ladyfinger contains 15 times less magnesium than wild rice raw. Wild rice raw contains 177mg of magnesium, while ladyfinger contains 12mg.

The food types used in this comparison are Wild rice, raw and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +1375%
Contains more PotassiumPotassium +277.9%
Contains more CopperCopper +451.6%
Contains more ZincZinc +422.8%
Contains more PhosphorusPhosphorus +150.3%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +453.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +123.8%
Contains more IronIron +82.7%

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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 B3Vitamin B3 +220%
Contains more Vitamin B6Vitamin B6 +220.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +16600%
Contains more Vitamin B1Vitamin B1 +147%
Contains more Vitamin B2Vitamin B2 +63.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~1.116mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Copper 0.524mg 0.095mg 48%
Manganese 1.329mg 0.24mg 47%
Zinc 5.96mg 1.14mg 44%
Magnesium 177mg 12mg 39%
Phosphorus 433mg 173mg 37%
Vitamin B12 0µg 0.75µg 31%
Vitamin B3 6.733mg 2.104mg 29%
Vitamin B6 0.391mg 0.122mg 21%
Fiber 6.2g 1g 21%
Iron 1.96mg 3.58mg 20%
Vitamin A 1µg 167µg 18%
Vitamin B1 0.115mg 0.284mg 14%
Vitamin B2 0.262mg 0.428mg 13%
Saturated fat 0.156g 3.022g 13%
Fats 1.08g 9.1g 12%
Monounsaturated fat 0.159g 3.745g 9%
Potassium 427mg 113mg 9%
Protein 14.73g 10.6g 8%
Sodium 7mg 147mg 6%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Selenium 2.8µg 5%
Carbs 74.9g 59.7g 5%
Polyunsaturated fat 0.676g 1.423g 5%
Folate 95µg 77µg 5%
Calcium 21mg 47mg 3%
Vitamin K 1.9µg 2%
Vitamin B5 1.074mg 1.116mg 1%
Calories 357kcal 363kcal 0%
Net carbs 68.7g 58.7g N/A
Sugar 2.5g N/A
Tryptophan 0.179mg 0.133mg 0%
Threonine 0.469mg 0.467mg 0%
Isoleucine 0.618mg 0.516mg 0%
Leucine 1.018mg 0.861mg 0%
Lysine 0.629mg 0.679mg 0%
Methionine 0.438mg 0.268mg 0%
Phenylalanine 0.721mg 0.511mg 0%
Valine 0.858mg 0.579mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +39%
Contains more CarbsCarbs +25.5%
Contains more OtherOther +39.1%
Contains more FatsFats +742.6%
Contains more WaterWater +151.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -94.8%
Contains more Mono. FatMonounsaturated fat +2255.3%
Contains more Poly. FatPolyunsaturated fat +110.5%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.