Ladyfinger vs. Graham cracker — In-Depth Nutrition Comparison
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What are the main differences between Ladyfinger and Graham cracker?
- Ladyfinger is richer in Vitamin B12, Vitamin A RAE, Vitamin B5, and Vitamin B2, yet Graham cracker is richer in Manganese, Vitamin B3, Fiber, and Copper.
- Ladyfinger's daily need coverage for Cholesterol is 74% higher.
- Graham cracker contains less Cholesterol.
We used Cookies, ladyfingers, without lemon juice and rind and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.
Infographic
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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.
Contains
less
Sodium
-68%
Contains
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Zinc
+18.8%
Contains
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Calcium
+63.8%
Contains
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Magnesium
+233.3%
Contains
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Potassium
+50.4%
Contains
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Copper
+78.9%
Contains
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Manganese
+324.6%
Equal in Iron - 3.78
Equal in Phosphorus - 185
Contains
less
Sodium
-68%
Contains
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Zinc
+18.8%
Contains
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Calcium
+63.8%
Contains
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Magnesium
+233.3%
Contains
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Potassium
+50.4%
Contains
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Copper
+78.9%
Contains
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Manganese
+324.6%
Equal in Iron - 3.78
Equal in Phosphorus - 185
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.
:
Contains
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Vitamin A
+27700%
Contains
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Vitamin B2
+35%
Contains
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Vitamin B5
+165.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B3
+111%
Contains
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Vitamin B6
+27.9%
Contains
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Folate
+18.2%
Equal in Vitamin B1 - 0.265
Contains
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Vitamin A
+27700%
Contains
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Vitamin B2
+35%
Contains
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Vitamin B5
+165.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B3
+111%
Contains
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Vitamin B6
+27.9%
Contains
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Folate
+18.2%
Equal in Vitamin B1 - 0.265
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+58.4%
Contains
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Water
+475.2%
Contains
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Fats
+16.5%
Contains
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Carbs
+30.1%
Contains
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Other
+50.9%
Protein:
10.6 g
Fats:
9.1 g
Carbs:
59.7 g
Water:
19.5 g
Other:
1.1 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Contains
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Protein
+58.4%
Contains
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Water
+475.2%
Contains
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Fats
+16.5%
Contains
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Carbs
+30.1%
Contains
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Other
+50.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+49.3%
Contains
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Saturated Fat
-46%
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Polyunsaturated fat
+278.6%
Saturated Fat:
3.022 g
Monounsaturated Fat:
3.745 g
Polyunsaturated fat:
1.423 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
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Monounsaturated Fat
+49.3%
Contains
less
Saturated Fat
-46%
Contains
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Polyunsaturated fat
+278.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 58.7g | 74.26g |
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| Protein | 10.6g | 6.69g |
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| Fats | 9.1g | 10.6g |
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| Carbs | 59.7g | 77.66g |
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| Calories | 363kcal | 430kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 24.85g |
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| Fiber | 1g | 3.4g |
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| Calcium | 47mg | 77mg |
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| Iron | 3.58mg | 3.78mg |
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| Magnesium | 12mg | 40mg |
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| Phosphorus | 173mg | 185mg |
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| Potassium | 113mg | 170mg |
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| Sodium | 147mg | 459mg |
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| Zinc | 1.14mg | 0.96mg |
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| Copper | 0.095mg | 0.17mg |
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| Manganese | 0.24mg | 1.019mg |
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| Selenium | 6.3µg |
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| Vitamin A | 556IU | 2IU |
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| Vitamin A RAE | 167µg | 0µg |
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| Vitamin E | 1.51mg |
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| Vitamin B1 | 0.284mg | 0.265mg |
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| Vitamin B2 | 0.428mg | 0.317mg |
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| Vitamin B3 | 2.104mg | 4.439mg |
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| Vitamin B5 | 1.116mg | 0.42mg |
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| Vitamin B6 | 0.122mg | 0.156mg |
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| Folate | 77µg | 91µg |
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| Vitamin B12 | 0.75µg | 0µg |
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| Vitamin K | 14.3µg |
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| Tryptophan | 0.133mg |
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| Threonine | 0.467mg |
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| Isoleucine | 0.516mg |
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| Leucine | 0.861mg |
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| Lysine | 0.679mg |
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| Methionine | 0.268mg |
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| Phenylalanine | 0.511mg |
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| Valine | 0.579mg |
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| Histidine | 0.248mg |
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| Cholesterol | 221mg | 0mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 3.022g | 1.633g |
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| Omega-3 - DHA | 0.036g | 0g |
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| Omega-3 - EPA | 0.004g | 0g |
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| Monounsaturated Fat | 3.745g | 2.509g |
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| Polyunsaturated fat | 1.423g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
41%
35%
Minerals Daily Need Coverage Score
35%
60%
Comparison summary
Which food is lower in Sugar?
Ladyfinger is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Ladyfinger contains less Sodium (difference - 312mg)
Which food is lower in glycemic index?
Ladyfinger is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 221mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 1.389g)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.