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  6. Crackers, cheese, whole grain vs. Ladyfingers

Crackers, cheese, whole grain vs. Ladyfingers — In-Depth Nutrition Comparison

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How are crackers, cheese, whole grain and ladyfingers different?

  • Crackers, cheese, whole grain is richer in selenium, fiber, vitamin B3, copper, magnesium, and phosphorus, while ladyfingers are higher in vitamin B12 and choline.
  • Ladyfingers cover your daily need for cholesterol, 68% more than crackers, cheese, whole grain.
  • Crackers, cheese, whole grain contains 6 times more fiber than ladyfingers. Crackers, cheese, whole grain contains 6.4g of fiber, while ladyfingers contain 1g.
  • Ladyfingers are lower in sodium.

Crackers, cheese, whole grain and Cookies, ladyfingers, with lemon juice and rind types were used in this article.

Infographic

Crackers, cheese, whole grain 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 49% 38% 19% 130% 77% 50% 113% 105% 0% 220%
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 +466.7%
Contains more CalciumCalcium +172.3%
Contains more PotassiumPotassium +87.6%
Contains more CopperCopper +143.2%
Contains more ZincZinc +61.4%
Contains more PhosphorusPhosphorus +52.6%
Contains more SeleniumSelenium +91%
Contains less SodiumSodium -81.7%
~equal in Iron ~3.58mg

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% 4% 22% 1.5% 72% 126% 96% 0% 47% 7.5% 9.8% 77% 7.9%
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 +300%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +143.8%
Contains more Vitamin B6Vitamin B6 +66.4%
Contains more Vitamin KVitamin K +1850%
Contains more FolateFolate +71.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B12Vitamin B12 +1150%
Contains more CholineCholine +534.5%
~equal in Vitamin B1 ~0.284mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 16% 57% 14% 3%
Protein: 9.62 g
Fats: 16.03 g
Carbs: 57.29 g
Water: 14.26 g
Other: 2.8 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 +76.2%
Contains more OtherOther +154.5%
Contains more ProteinProtein +10.2%
Contains more WaterWater +36.7%
~equal in Carbs ~59.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 56% 22%
Saturated fat: Sat. Fat 3.206 g
Monounsaturated fat: Mono. Fat 8.015 g
Polyunsaturated fat: Poly. Fat 3.206 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 +113.5%
Contains more Poly. FatPolyunsaturated fat +125.5%
~equal in Saturated fat ~3.069g

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, whole grain 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, whole grain Ladyfingers DV% diff.
Cholesterol 16mg 221mg 68%
Selenium 40.3µg 21.1µg 35%
Vitamin B12 0.06µg 0.75µg 29%
Sodium 802mg 147mg 28%
Fiber 6.4g 1g 22%
Vitamin B5 1.116mg 22%
Vitamin B3 5.13mg 2.104mg 19%
Copper 0.231mg 0.095mg 15%
Choline 14.5mg 92mg 14%
Magnesium 68mg 12mg 13%
Phosphorus 264mg 173mg 13%
Polyunsaturated fat 3.206g 1.422g 12%
Folate 103µg 60µg 11%
Monounsaturated fat 8.015g 3.754g 11%
Fats 16.03g 9.1g 11%
Manganese 0.24mg 10%
Vitamin B2 0.545mg 0.428mg 9%
Calcium 128mg 47mg 8%
Vitamin B6 0.203mg 0.122mg 6%
Zinc 1.84mg 1.14mg 6%
Vitamin C 0mg 3.7mg 4%
Potassium 212mg 113mg 3%
Vitamin E 1.08mg 0.63mg 3%
Vitamin D 0.1µg 0.6µg 3%
Vitamin K 3.9µg 0.2µg 3%
Calories 412kcal 365kcal 2%
Vitamin D 3IU 22IU 2%
Protein 9.62g 10.6g 2%
Iron 3.46mg 3.58mg 2%
Carbs 57.29g 59.7g 1%
Vitamin A 12µg 3µg 1%
Saturated fat 3.206g 3.069g 1%
Net carbs 50.89g 58.7g N/A
Sugar 0g 25.39g N/A
Vitamin B1 0.289mg 0.284mg 0%
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 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, whole grain 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
36%
Crackers, cheese, whole grain
41%
Ladyfingers
Minerals Daily Need Coverage Score
80%
Crackers, cheese, whole grain
47%
Ladyfingers

Comparison summary

Which food contains less Sodium?
Ladyfingers
Ladyfingers contains less Sodium (difference - 655mg)
Which food is lower in Saturated fat?
Ladyfingers
Ladyfingers is lower in Saturated fat (difference - 0.137g)
Which food is lower in Cholesterol?
Crackers, cheese, whole grain
Crackers, cheese, whole grain is lower in Cholesterol (difference - 205mg)
Which food is lower in Sugar?
Crackers, cheese, whole grain
Crackers, cheese, whole grain is lower in Sugar (difference - 25.39g)
Which food is richer in minerals?
Crackers, cheese, whole grain
Crackers, cheese, whole grain 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, whole grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174084/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.