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  6. Crackers, cheese, low sodium vs. Ladyfingers

Crackers, cheese, low sodium vs. Ladyfingers — In-Depth Nutrition Comparison

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How are crackers, cheese, low sodium and ladyfingers different?

  • Crackers, cheese, low sodium is higher in vitamin B6, vitamin B1, manganese, vitamin B3, and iron; however, ladyfingers are richer in selenium and choline.
  • Daily need coverage for cholesterol for ladyfingers is 69% higher.
  • Crackers, cheese, low sodium contains 5 times more vitamin B6 than ladyfingers. While crackers, cheese, low sodium contains 0.553mg of vitamin B6, ladyfingers contain only 0.122mg.
  • Ladyfingers have less saturated fat.

Crackers, cheese, low sodium and Cookies, ladyfingers, with lemon juice and rind are the varieties used in this article.

Infographic

Crackers, cheese, low sodium 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 26% 45% 9.4% 179% 70% 31% 93% 60% 82% 47%
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 +200%
Contains more CalciumCalcium +221.3%
Contains more IronIron +33.2%
Contains more CopperCopper +121.1%
Contains more PhosphorusPhosphorus +26%
Contains more ManganeseManganese +162.1%
Contains less SodiumSodium -67.9%
Contains more SeleniumSelenium +145.3%
~equal in Potassium ~113mg
~equal in Zinc ~1.14mg

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% 5.7% 6% 0% 143% 99% 88% 32% 128% 58% 28% 67% 4.7%
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 AVitamin A +466.7%
Contains more Vitamin B1Vitamin B1 +100.7%
Contains more Vitamin B3Vitamin B3 +122%
Contains more Vitamin B6Vitamin B6 +353.3%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +48.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +110%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +112.2%
Contains more Vitamin B12Vitamin B12 +63%
Contains more CholineCholine +957.5%
~equal in Vitamin B2 ~0.428mg

All nutrients comparison - raw data values

Nutrient Crackers, cheese, low sodium Ladyfingers DV% diff.
Cholesterol 13mg 221mg 69%
Vitamin B6 0.553mg 0.122mg 33%
Saturated fat 9.638g 3.069g 30%
Fats 25.3g 9.1g 25%
Vitamin B1 0.57mg 0.284mg 24%
Selenium 8.6µg 21.1µg 23%
Monounsaturated fat 11.852g 3.754g 20%
Manganese 0.629mg 0.24mg 17%
Vitamin B3 4.671mg 2.104mg 16%
Choline 8.7mg 92mg 15%
Iron 4.77mg 3.58mg 15%
Sodium 458mg 147mg 14%
Copper 0.21mg 0.095mg 13%
Vitamin B12 0.46µg 0.75µg 12%
Vitamin B5 0.526mg 1.116mg 12%
Calcium 151mg 47mg 10%
Vitamin K 11.2µg 0.2µg 9%
Folate 89µg 60µg 7%
Polyunsaturated fat 2.457g 1.422g 7%
Calories 503kcal 365kcal 7%
Magnesium 36mg 12mg 6%
Phosphorus 218mg 173mg 6%
Fiber 2.4g 1g 6%
Vitamin C 0mg 3.7mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin A 17µg 3µg 2%
Vitamin E 0.3mg 0.63mg 2%
Protein 10.1g 10.6g 1%
Carbs 58.2g 59.7g 1%
Net carbs 55.8g 58.7g N/A
Potassium 106mg 113mg 0%
Sugar 0.28g 25.39g N/A
Zinc 1.13mg 1.14mg 0%
Vitamin B2 0.428mg 0.428mg 0%
Tryptophan 0.129mg 0.133mg 0%
Threonine 0.295mg 0.467mg 0%
Isoleucine 0.424mg 0.516mg 0%
Leucine 0.744mg 0.861mg 0%
Lysine 0.418mg 0.679mg 0%
Methionine 0.194mg 0.268mg 0%
Phenylalanine 0.49mg 0.511mg 0%
Valine 0.478mg 0.579mg 0%
Histidine 0.245mg 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
10% 25% 58% 3% 3%
Protein: 10.1 g
Fats: 25.3 g
Carbs: 58.2 g
Water: 3.1 g
Other: 3.3 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 +178%
Contains more OtherOther +200%
Contains more WaterWater +529%
~equal in Protein ~10.6g
~equal in Carbs ~59.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 49% 10%
Saturated fat: Sat. Fat 9.638 g
Monounsaturated fat: Mono. Fat 11.852 g
Polyunsaturated fat: Poly. Fat 2.457 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 +215.7%
Contains more Poly. FatPolyunsaturated fat +72.8%
Contains less Sat. FatSaturated fat -68.2%

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, cheese, low sodium - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175060/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.