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  6. Crackers vs. Ladyfinger

Crackers vs. Ladyfinger — In-Depth Nutrition Comparison

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Important differences between crackers and ladyfinger

  • Crackers have more vitamin B3, vitamin B1, manganese, and phosphorus; however, ladyfinger has more vitamin B12, vitamin B5, and vitamin A.
  • Ladyfinger's daily need coverage for cholesterol is 74% more.
  • Crackers have 5 times more sodium than ladyfinger. Crackers have 726mg of sodium, while ladyfinger has 147mg.

The food varieties used in the comparison are Crackers, standard snack-type, regular and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 +50%
Contains more CalciumCalcium +155.3%
Contains more IronIron +12.6%
Contains more PhosphorusPhosphorus +43.4%
Contains more ManganeseManganese +104.6%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +132.7%
Contains less SodiumSodium -79.8%
~equal in Potassium ~113mg
~equal in Copper ~0.095mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 +46.5%
Contains more Vitamin B3Vitamin B3 +106.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +19.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +167.6%
Contains more Vitamin B6Vitamin B6 +93.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.428mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +190.4%
Contains more OtherOther +126.4%
Contains more ProteinProtein +59.6%
Contains more WaterWater +521%
~equal in Carbs ~59.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +823.2%
Contains less Sat. FatSaturated fat -45.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Ladyfinger DV% diff.
Polyunsaturated fat 13.137g 1.423g 78%
Cholesterol 0mg 221mg 74%
Vitamin K 69.3µg 58%
Vitamin B12 0µg 0.75µg 31%
Fats 26.43g 9.1g 27%
Sodium 726mg 147mg 25%
Vitamin E 3.03mg 20%
Starch 49.69g 20%
Vitamin A 0µg 167µg 19%
Vitamin B3 4.352mg 2.104mg 14%
Vitamin B5 0.417mg 1.116mg 14%
Selenium 6.7µg 12%
Saturated fat 5.562g 3.022g 12%
Vitamin B1 0.416mg 0.284mg 11%
Manganese 0.491mg 0.24mg 11%
Phosphorus 248mg 173mg 11%
Protein 6.64g 10.6g 8%
Calcium 120mg 47mg 7%
Monounsaturated fat 6.553g 3.745g 7%
Calories 510kcal 363kcal 7%
Zinc 0.49mg 1.14mg 6%
Iron 4.03mg 3.58mg 6%
Vitamin B6 0.063mg 0.122mg 5%
Fiber 2.3g 1g 5%
Folate 92µg 77µg 4%
Vitamin B2 0.456mg 0.428mg 2%
Choline 9.6mg 2%
Copper 0.104mg 0.095mg 1%
Magnesium 18mg 12mg 1%
Carbs 61.3g 59.7g 1%
Net carbs 59g 58.7g N/A
Potassium 118mg 113mg 0%
Sugar 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.133mg 0%
Threonine 0.193mg 0.467mg 0%
Isoleucine 0.246mg 0.516mg 0%
Leucine 0.471mg 0.861mg 0%
Lysine 0.103mg 0.679mg 0%
Methionine 0.112mg 0.268mg 0%
Phenylalanine 0.331mg 0.511mg 0%
Valine 0.294mg 0.579mg 0%
Histidine 0.145mg 0.248mg 0%
Fructose 0.29g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Ladyfinger
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Crackers
39%
Ladyfinger
Minerals Daily Need Coverage Score
56%
Crackers
35%
Ladyfinger

Comparison summary

Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 579mg)
Which food is lower in Saturated fat?
Ladyfinger
Ladyfinger is lower in Saturated fat (difference - 2.54g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 63)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Crackers
Crackers is lower in Cholesterol (difference - 221mg)
Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.