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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
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 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crackers, cheese, low sodium Ladyfingers
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sugar 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers, cheese, low sodium 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
51%
Crackers, cheese, low sodium
41%
Ladyfingers
Minerals Daily Need Coverage Score
64%
Crackers, cheese, low sodium
47%
Ladyfingers

Comparison summary

Which food contains less Sodium?
Ladyfingers
Ladyfingers contains less Sodium (difference - 311mg)
Which food is lower in Saturated fat?
Ladyfingers
Ladyfingers is lower in Saturated fat (difference - 6.569g)
Which food is lower in Cholesterol?
Crackers, cheese, low sodium
Crackers, cheese, low sodium is lower in Cholesterol (difference - 208mg)
Which food is lower in Sugar?
Crackers, cheese, low sodium
Crackers, cheese, low sodium is lower in Sugar (difference - 25.11g)
Which food is richer in minerals?
Crackers, cheese, low sodium
Crackers, cheese, low sodium 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. 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.