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  6. Yogurt vs. Ladyfinger

Yogurt vs. Ladyfinger — In-Depth Nutrition Comparison

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How are yogurt and ladyfinger different?

  • Ladyfinger has more iron, vitamin B1, folate, vitamin B5, vitamin B3, vitamin B2, vitamin A, and manganese than yogurt.
  • Daily need coverage for cholesterol for ladyfinger is 72% higher.
  • Yogurt has less saturated fat.

Yogurt, Greek, plain, nonfat and Cookies, ladyfingers, without lemon juice and rind are the varieties used in this article.

Infographic

Yogurt 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.
Yogurt
Yogurt
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 CalciumCalcium +134%
Contains more PotassiumPotassium +24.8%
Contains less SodiumSodium -75.5%
Contains more SeleniumSelenium +∞%
Contains more IronIron +5014.3%
Contains more CopperCopper +458.8%
Contains more ZincZinc +119.2%
Contains more PhosphorusPhosphorus +28.1%
Contains more ManganeseManganese +2566.7%
~equal in Magnesium ~12mg

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.
Yogurt
Yogurt
2
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 CholineCholine +∞%
Contains more Vitamin AVitamin A +16600%
Contains more Vitamin B1Vitamin B1 +1134.8%
Contains more Vitamin B2Vitamin B2 +54%
Contains more Vitamin B3Vitamin B3 +911.5%
Contains more Vitamin B5Vitamin B5 +237.2%
Contains more Vitamin B6Vitamin B6 +93.7%
Contains more FolateFolate +1000%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0.75µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yogurt Ladyfinger DV% diff.
Cholesterol 5mg 221mg 72%
Iron 0.07mg 3.58mg 44%
Vitamin B1 0.023mg 0.284mg 22%
Carbs 3.6g 59.7g 19%
Vitamin A 1µg 167µg 18%
Folate 7µg 77µg 18%
Selenium 9.7µg 18%
Vitamin B5 0.331mg 1.116mg 16%
Calories 59kcal 363kcal 15%
Fats 0.39g 9.1g 13%
Saturated fat 0.117g 3.022g 13%
Vitamin B2 0.278mg 0.428mg 12%
Vitamin B3 0.208mg 2.104mg 12%
Manganese 0.009mg 0.24mg 10%
Copper 0.017mg 0.095mg 9%
Polyunsaturated fat 0.012g 1.423g 9%
Monounsaturated fat 0.053g 3.745g 9%
Zinc 0.52mg 1.14mg 6%
Calcium 110mg 47mg 6%
Sodium 36mg 147mg 5%
Vitamin B6 0.063mg 0.122mg 5%
Phosphorus 135mg 173mg 5%
Fiber 0g 1g 4%
Choline 15.1mg 3%
Potassium 141mg 113mg 1%
Protein 10.19g 10.6g 1%
Net carbs 3.6g 58.7g N/A
Magnesium 11mg 12mg 0%
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin B12 0.75µg 0.75µg 0%
Trans fat 0.006g 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 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 WaterWater +336.4%
Contains more FatsFats +2233.3%
Contains more CarbsCarbs +1558.3%
Contains more OtherOther +52.8%
~equal in Protein ~10.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -96.1%
Contains more Mono. FatMonounsaturated fat +6966%
Contains more Poly. FatPolyunsaturated fat +11758.3%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.