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  6. Cookies, graham crackers, chocolate-coated vs. Ladyfingers

Cookies, graham crackers, chocolate-coated vs. Ladyfingers — In-Depth Nutrition Comparison

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How are cookies, graham crackers, chocolate-coated and ladyfingers different?

  • Cookies, graham crackers, chocolate-coated is higher in copper; however, ladyfingers are richer in vitamin B12, vitamin B2, iron, selenium, vitamin B5, choline, and phosphorus.
  • Daily need coverage for cholesterol for ladyfingers is 73% higher.
  • Cookies, graham crackers, chocolate-coated contains 6 times more saturated fat than ladyfingers. While cookies, graham crackers, chocolate-coated contains 17.2g of saturated fat, ladyfingers contain only 3.069g.

Cookies, graham crackers, chocolate-coated and Cookies, ladyfingers, with lemon juice and rind are the varieties used in this article.

Infographic

Cookies, graham crackers, chocolate-coated vs Ladyfingers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 14% 24% 75% 65% 5.5% 37% 35% 61% 61%
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 more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +136.3%
Contains more CopperCopper +104.2%
Contains more ManganeseManganese +93.3%
Contains more IronIron +79%
Contains more ZincZinc +470%
Contains more PhosphorusPhosphorus +98.9%
Contains less SodiumSodium -44.5%
Contains more SeleniumSelenium +90.1%
~equal in Calcium ~47mg

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 0.33% 0.67% 20% 0% 68% 35% 32% 23% 15% 13% 16% 38% 12%
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 +57.1%
Contains more Vitamin KVitamin K +3100%
Contains more Vitamin CVitamin C +3600%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +185.3%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +196%
Contains more Vitamin B6Vitamin B6 +90.6%
Contains more Vitamin B12Vitamin B12 +650%
Contains more FolateFolate +20%
Contains more CholineCholine +312.6%
~equal in Vitamin B1 ~0.284mg

All nutrients comparison - raw data values

Nutrient Cookies, graham crackers, chocolate-coated Ladyfingers DV% diff.
Cholesterol 1mg 221mg 73%
Saturated fat 17.2g 3.069g 64%
Vitamin B12 0.1µg 0.75µg 27%
Fats 25.8g 9.1g 26%
Polyunsaturated fat 4.9g 1.422g 23%
Vitamin B2 0.15mg 0.428mg 21%
Iron 2mg 3.58mg 20%
Selenium 11.1µg 21.1µg 18%
Vitamin B5 0.377mg 1.116mg 15%
Choline 22.3mg 92mg 13%
Protein 4g 10.6g 13%
Phosphorus 87mg 173mg 12%
Copper 0.194mg 0.095mg 11%
Manganese 0.464mg 0.24mg 10%
Zinc 0.2mg 1.14mg 9%
Calories 500kcal 365kcal 7%
Fiber 2.2g 1g 5%
Sodium 265mg 147mg 5%
Potassium 267mg 113mg 5%
Vitamin K 6.4µg 0.2µg 5%
Vitamin B6 0.064mg 0.122mg 4%
Vitamin C 0.1mg 3.7mg 4%
Monounsaturated fat 2.7g 3.754g 3%
Vitamin D 0µg 0.6µg 3%
Folate 50µg 60µg 3%
Vitamin B3 1.7mg 2.104mg 3%
Vitamin D 1IU 22IU 3%
Carbs 66.78g 59.7g 2%
Vitamin E 0.99mg 0.63mg 2%
Magnesium 16mg 12mg 1%
Caffeine 3mg 0mg 1%
Vitamin B1 0.27mg 0.284mg 1%
Net carbs 64.58g 58.7g N/A
Calcium 46mg 47mg 0%
Sugar 37.3g 25.39g N/A
Vitamin A 2µg 3µg 0%
Trans fat 0.55g N/A
Tryptophan 0.049mg 0.133mg 0%
Threonine 0.126mg 0.467mg 0%
Isoleucine 0.142mg 0.516mg 0%
Leucine 0.264mg 0.861mg 0%
Lysine 0.131mg 0.679mg 0%
Methionine 0.063mg 0.268mg 0%
Phenylalanine 0.178mg 0.511mg 0%
Valine 0.17mg 0.579mg 0%
Histidine 0.079mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 26% 67% 2%
Protein: 4 g
Fats: 25.8 g
Carbs: 66.78 g
Water: 2 g
Other: 1.42 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 +183.5%
Contains more CarbsCarbs +11.9%
Contains more OtherOther +29.1%
Contains more ProteinProtein +165%
Contains more WaterWater +875%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 11% 20%
Saturated fat: Sat. Fat 17.2 g
Monounsaturated fat: Mono. Fat 2.7 g
Polyunsaturated fat: Poly. Fat 4.9 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 Poly. FatPolyunsaturated fat +244.6%
Contains less Sat. FatSaturated fat -82.2%
Contains more Mono. FatMonounsaturated fat +39%

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, graham crackers, chocolate-coated - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174958/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.