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  6. Bread, pita, whole-wheat vs. Ladyfinger

Bread, pita, whole-wheat vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between bread, pita, whole-wheat and ladyfinger

  • Bread, pita, whole-wheat has more manganese, copper, fiber, and magnesium; however, ladyfinger is higher in vitamin B12, vitamin B2, and vitamin A.
  • Ladyfinger covers your daily cholesterol needs 74% more than bread, pita, whole-wheat.
  • Ladyfinger contains 7 times less manganese than bread, pita, whole-wheat. Bread, pita, whole-wheat contains 1.74mg of manganese, while ladyfinger contains 0.24mg.
  • Ladyfinger has less sodium.

Food varieties used in this article are Bread, pita, whole-wheat and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Bread, pita, whole-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 49% 4.5% 15% 115% 97% 41% 77% 69% 227% 240%
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 +475%
Contains more PotassiumPotassium +50.4%
Contains more CopperCopper +205.3%
Contains more ZincZinc +33.3%
Contains more ManganeseManganese +625%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +213.3%
Contains more IronIron +17%
Contains less SodiumSodium -72.1%
~equal in Phosphorus ~173mg

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% 12% 0% 85% 18% 53% 50% 61% 0% 3.5% 26% 14%
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 B1Vitamin B1 +19.4%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +435%
Contains more Vitamin B5Vitamin B5 +34.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +120%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 2% 56% 31% 2%
Protein: 9.8 g
Fats: 1.71 g
Carbs: 55.89 g
Water: 30.6 g
Other: 2 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 +56.9%
Contains more OtherOther +81.8%
Contains more FatsFats +432.2%
~equal in Protein ~10.6g
~equal in Carbs ~59.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 22% 65%
Saturated fat: Sat. Fat 0.147 g
Monounsaturated fat: Mono. Fat 0.247 g
Polyunsaturated fat: Poly. Fat 0.747 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 -95.1%
Contains more Mono. FatMonounsaturated fat +1416.2%
Contains more Poly. FatPolyunsaturated fat +90.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bread, pita, whole-wheat Ladyfinger DV% diff.
Selenium 44µg 80%
Cholesterol 0mg 221mg 74%
Manganese 1.74mg 0.24mg 65%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.08mg 0.428mg 27%
Copper 0.29mg 0.095mg 22%
Fiber 6.1g 1g 20%
Vitamin A 0µg 167µg 19%
Sodium 527mg 147mg 17%
Methionine 153mg 0.268mg 15%
Magnesium 69mg 12mg 14%
Saturated fat 0.147g 3.022g 13%
Vitamin B6 0.265mg 0.122mg 11%
Folate 35µg 77µg 11%
Fats 1.71g 9.1g 11%
Monounsaturated fat 0.247g 3.745g 9%
Iron 3.06mg 3.58mg 7%
Vitamin B5 0.831mg 1.116mg 6%
Vitamin B3 2.84mg 2.104mg 5%
Polyunsaturated fat 0.747g 1.423g 5%
Choline 26.5mg 5%
Calories 262kcal 363kcal 5%
Vitamin B1 0.339mg 0.284mg 5%
Vitamin E 0.61mg 4%
Zinc 1.52mg 1.14mg 3%
Calcium 15mg 47mg 3%
Protein 9.8g 10.6g 2%
Potassium 170mg 113mg 2%
Phosphorus 180mg 173mg 1%
Vitamin K 1.4µg 1%
Carbs 55.89g 59.7g 1%
Net carbs 49.79g 58.7g N/A
Sugar 2.87g N/A
Tryptophan 0.149mg 0.133mg 0%
Threonine 0.282mg 0.467mg 0%
Isoleucine 0.367mg 0.516mg 0%
Leucine 0.671mg 0.861mg 0%
Lysine 0.265mg 0.679mg 0%
Phenylalanine 0.47mg 0.511mg 0%
Valine 0.441mg 0.579mg 0%
Histidine 0.226mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread, pita, whole-wheat Ladyfinger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
25%
Bread, pita, whole-wheat
39%
Ladyfinger
Minerals Daily Need Coverage Score
93%
Bread, pita, whole-wheat
35%
Ladyfinger

Comparison summary

Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 2.87g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 380mg)
Which food is lower in Cholesterol?
Bread, pita, whole-wheat
Bread, pita, whole-wheat is lower in Cholesterol (difference - 221mg)
Which food is lower in Saturated fat?
Bread, pita, whole-wheat
Bread, pita, whole-wheat is lower in Saturated fat (difference - 2.875g)
Which food is richer in minerals?
Bread, pita, whole-wheat
Bread, pita, whole-wheat is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Bread, pita, whole-wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174916/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.