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  6. Ladyfinger vs. Wafer

Ladyfinger vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between Ladyfinger and Wafer

  • Ladyfinger has more Vitamin B12, Vitamin A RAE, Vitamin B5, and Vitamin B2, however, Wafer is richer in Copper, Manganese, Magnesium, and Fiber.
  • Ladyfinger covers your daily Cholesterol needs 73% more than Wafer.
  • Wafer has 56 times less Vitamin A RAE than Ladyfinger. Ladyfinger has 167µg of Vitamin A RAE, while Wafer has 3µg.
  • Wafer contains less Cholesterol.

Specific food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Cookies, chocolate wafers.

Infographic

Ladyfinger vs Wafer 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.
Ladyfinger
Ladyfinger
4
:
6
Wafer
Wafer
Contains more Calcium +51.6%
Contains more Phosphorus +31.1%
Contains less Sodium -74.7%
Contains more Iron +12%
Contains more Magnesium +341.7%
Contains more Potassium +85.8%
Contains more Copper +387.4%
Contains more Manganese +190%
Equal in Zinc - 1.09
Ladyfinger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 135% 9% 75% 10% 20% 32% 32% 32% 0%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +51.6%
Contains more Phosphorus +31.1%
Contains less Sodium -74.7%
Contains more Iron +12%
Contains more Magnesium +341.7%
Contains more Potassium +85.8%
Contains more Copper +387.4%
Contains more Manganese +190%
Equal in Zinc - 1.09

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.
Ladyfinger
Ladyfinger
7
:
4
Wafer
Wafer
Contains more Vitamin A +5460%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B2 +60.9%
Contains more Vitamin B5 +192.9%
Contains more Vitamin B6 +139.2%
Contains more Folate +63.8%
Contains more Vitamin B12 +733.3%
Contains more Vitamin B3 +35.8%
Ladyfinger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 0% 0% 0% 71% 99% 40% 67% 29% 58% 94% 0%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +5460%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B2 +60.9%
Contains more Vitamin B5 +192.9%
Contains more Vitamin B6 +139.2%
Contains more Folate +63.8%
Contains more Vitamin B12 +733.3%
Contains more Vitamin B3 +35.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ladyfinger
Ladyfinger
2
:
3
Wafer
Wafer
Contains more Protein +60.6%
Contains more Water +333.3%
Contains more Fats +56%
Contains more Carbs +21.8%
Contains more Other +81.8%
Ladyfinger
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +60.6%
Contains more Water +333.3%
Contains more Fats +56%
Contains more Carbs +21.8%
Contains more Other +81.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ladyfinger
Ladyfinger
1
:
2
Wafer
Wafer
Contains less Saturated Fat -28.7%
Contains more Monounsaturated Fat +29.9%
Contains more Polyunsaturated fat +191.8%
Ladyfinger
37% 46% 17%
Saturated Fat: 3.022 g
Monounsaturated Fat: 3.745 g
Polyunsaturated fat: 1.423 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -28.7%
Contains more Monounsaturated Fat +29.9%
Contains more Polyunsaturated fat +191.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ladyfinger Wafer
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ladyfinger Wafer Opinion
Net carbs 58.7g 69.3g Wafer
Protein 10.6g 6.6g Ladyfinger
Fats 9.1g 14.2g Wafer
Carbs 59.7g 72.7g Wafer
Calories 363kcal 433kcal Wafer
Sugar 37.43g Ladyfinger
Fiber 1g 3.4g Wafer
Calcium 47mg 31mg Ladyfinger
Iron 3.58mg 4.01mg Wafer
Magnesium 12mg 53mg Wafer
Phosphorus 173mg 132mg Ladyfinger
Potassium 113mg 210mg Wafer
Sodium 147mg 580mg Ladyfinger
Zinc 1.14mg 1.09mg Ladyfinger
Copper 0.095mg 0.463mg Wafer
Manganese 0.24mg 0.696mg Wafer
Selenium 5.7µg Wafer
Vitamin A 556IU 10IU Ladyfinger
Vitamin A RAE 167µg 3µg Ladyfinger
Vitamin E 0.72mg Wafer
Vitamin B1 0.284mg 0.203mg Ladyfinger
Vitamin B2 0.428mg 0.266mg Ladyfinger
Vitamin B3 2.104mg 2.858mg Wafer
Vitamin B5 1.116mg 0.381mg Ladyfinger
Vitamin B6 0.122mg 0.051mg Ladyfinger
Folate 77µg 47µg Ladyfinger
Vitamin B12 0.75µg 0.09µg Ladyfinger
Vitamin K 2.4µg Wafer
Tryptophan 0.133mg 0.096mg Ladyfinger
Threonine 0.467mg 0.22mg Ladyfinger
Isoleucine 0.516mg 0.261mg Ladyfinger
Leucine 0.861mg 0.447mg Ladyfinger
Lysine 0.679mg 0.281mg Ladyfinger
Methionine 0.268mg 0.105mg Ladyfinger
Phenylalanine 0.511mg 0.308mg Ladyfinger
Valine 0.579mg 0.323mg Ladyfinger
Histidine 0.248mg 0.128mg Ladyfinger
Cholesterol 221mg 2mg Wafer
Saturated Fat 3.022g 4.241g Ladyfinger
Omega-3 - DHA 0.036g 0.002g Ladyfinger
Omega-3 - EPA 0.004g 0.003g Ladyfinger
Monounsaturated Fat 3.745g 4.865g Wafer
Polyunsaturated fat 1.423g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Ladyfinger
22%
Wafer
Minerals Daily Need Coverage Score
35%
Ladyfinger
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 219mg)
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 433mg)
Which food is lower in Saturated Fat?
Ladyfinger
Ladyfinger is lower in Saturated Fat (difference - 1.219g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 61)
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.

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.