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  6. Cookies, gluten-free, lemon wafer vs. Ladyfingers

Cookies, gluten-free, lemon wafer vs. Ladyfingers — In-Depth Nutrition Comparison

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How are cookies, gluten-free, lemon wafer and ladyfingers different?

  • Cookies, gluten-free, lemon wafer is higher in vitamin E; however, ladyfingers are richer in iron, selenium, vitamin B2, vitamin B5, vitamin B1, phosphorus, folate, and vitamin B3.
  • Daily need coverage for iron for ladyfingers is 43% higher.
  • Cookies, gluten-free, lemon wafer contains 5 times more vitamin E than ladyfingers. While cookies, gluten-free, lemon wafer contains 3.12mg of vitamin E, ladyfingers contain only 0.63mg.
  • Ladyfingers have less saturated fat.

Cookies, gluten-free, lemon wafer and Cookies, ladyfingers, with lemon juice and rind are the varieties used in this article.

Infographic

Cookies, gluten-free, lemon wafer vs Ladyfingers 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 2.1% 2.7% 3.2% 6.8% 0% 0.82% 17% 14% 2.5% 0%
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% 115%
Contains less SodiumSodium -24.5%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +422.2%
Contains more PotassiumPotassium +213.9%
Contains more IronIron +1888.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +3700%
Contains more PhosphorusPhosphorus +343.6%
Contains more ManganeseManganese +1163.2%
Contains more SeleniumSelenium +∞%

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% 62% 0% 11% 17% 1.2% 0% 0% 0% 0% 0% 0%
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 12% 1% 13% 9% 71% 99% 39% 67% 28% 94% 0.5% 45% 50%
Contains more Vitamin EVitamin E +395.2%
Contains more Vitamin B1Vitamin B1 +531.1%
Contains more Vitamin B2Vitamin B2 +478.4%
Contains more Vitamin B3Vitamin B3 +3136.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 74%
Protein: 0 g
Fats: 24.18 g
Carbs: 74.39 g
Water: 1.12 g
Other: 0.31 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 FatsFats +165.7%
Contains more CarbsCarbs +24.6%
Contains more ProteinProtein +∞%
Contains more WaterWater +1641.1%
Contains more OtherOther +254.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 39% 12%
Saturated fat: Sat. Fat 10.501 g
Monounsaturated fat: Mono. Fat 8.312 g
Polyunsaturated fat: Poly. Fat 2.67 g
37% 46% 17%
Saturated fat: Sat. Fat 3.069 g
Monounsaturated fat: Mono. Fat 3.754 g
Polyunsaturated fat: Poly. Fat 1.422 g
Contains more Mono. FatMonounsaturated fat +121.4%
Contains more Poly. FatPolyunsaturated fat +87.8%
Contains less Sat. FatSaturated fat -70.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cookies, gluten-free, lemon wafer Ladyfingers
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cookies, gluten-free, lemon wafer Ladyfingers DV% diff.
Cholesterol 221mg 74%
Iron 0.18mg 3.58mg 43%
Selenium 0µg 21.1µg 38%
Saturated fat 10.501g 3.069g 34%
Vitamin B12 0.75µg 31%
Vitamin B2 0.074mg 0.428mg 27%
Fats 24.18g 9.1g 23%
Vitamin B5 0mg 1.116mg 22%
Protein 0g 10.6g 21%
Vitamin B1 0.045mg 0.284mg 20%
Phosphorus 39mg 173mg 19%
Choline 92mg 17%
Vitamin E 3.12mg 0.63mg 17%
Folate 0µg 60µg 15%
Starch 33.55g 14%
Vitamin B3 0.065mg 2.104mg 13%
Copper 0mg 0.095mg 11%
Monounsaturated fat 8.312g 3.754g 11%
Zinc 0.03mg 1.14mg 10%
Manganese 0.019mg 0.24mg 10%
Vitamin B6 0mg 0.122mg 9%
Polyunsaturated fat 2.67g 1.422g 8%
Calories 515kcal 365kcal 8%
Carbs 74.39g 59.7g 5%
Calcium 9mg 47mg 4%
Fiber 0g 1g 4%
Vitamin C 3.7mg 4%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Sodium 111mg 147mg 2%
Potassium 36mg 113mg 2%
Magnesium 3mg 12mg 2%
Net carbs 74.39g 58.7g N/A
Sugar 42.31g 25.39g N/A
Vitamin A 3µg 0%
Vitamin K 0.2µg 0%
Trans fat 0.043g 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 0.002g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A
Omega-3 - ALA 0.088g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cookies, gluten-free, lemon wafer Ladyfingers
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
7%
Cookies, gluten-free, lemon wafer
41%
Ladyfingers
Minerals Daily Need Coverage Score
5%
Cookies, gluten-free, lemon wafer
47%
Ladyfingers

Comparison summary

Which food is lower in Sugar?
Ladyfingers
Ladyfingers is lower in Sugar (difference - 16.92g)
Which food is lower in Saturated fat?
Ladyfingers
Ladyfingers is lower in Saturated fat (difference - 7.432g)
Which food is richer in minerals?
Ladyfingers
Ladyfingers is relatively richer in minerals
Which food is richer in vitamins?
Ladyfingers
Ladyfingers is relatively richer in vitamins
Which food is lower in Cholesterol?
Cookies, gluten-free, lemon wafer
Cookies, gluten-free, lemon wafer is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Cookies, gluten-free, lemon wafer
Cookies, gluten-free, lemon wafer contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cookies, gluten-free, lemon wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171859/nutrients
  2. Ladyfingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174959/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.