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Crouton vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on the differences between crouton and ladyfinger

  • Crouton has more vitamin B1, vitamin B3, fiber, folate, and manganese; however, ladyfinger is higher in vitamin B12, vitamin B5, and vitamin B2.
  • Ladyfinger covers your daily cholesterol needs 74% more than crouton.
  • Ladyfinger contains 5 times less fiber than crouton. Crouton contains 5.1g of fiber, while ladyfinger contains 1g.
  • Ladyfinger has less sodium.

Food varieties used in this article are Croutons, plain and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Crouton vs Ladyfinger 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +158.3%
Contains more CalciumCalcium +61.7%
Contains more IronIron +14%
Contains more CopperCopper +71.6%
Contains more ManganeseManganese +108.3%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +28.1%
Contains more PhosphorusPhosphorus +50.4%
Contains less SodiumSodium -78.9%
~equal in Potassium ~113mg

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
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 B1Vitamin B1 +119.4%
Contains more Vitamin B3Vitamin B3 +158.5%
Contains more FolateFolate +71.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +57.4%
Contains more Vitamin B5Vitamin B5 +160.1%
Contains more Vitamin B6Vitamin B6 +369.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crouton Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Selenium 37.5µg 68%
Vitamin B12 0µg 0.75µg 31%
Vitamin B1 0.623mg 0.284mg 28%
Sodium 698mg 147mg 24%
Vitamin B3 5.439mg 2.104mg 21%
Vitamin A 0µg 167µg 19%
Fiber 5.1g 1g 16%
Folate 132µg 77µg 14%
Vitamin B5 0.429mg 1.116mg 14%
Vitamin B2 0.272mg 0.428mg 12%
Manganese 0.5mg 0.24mg 11%
Copper 0.163mg 0.095mg 8%
Phosphorus 115mg 173mg 8%
Saturated fat 1.51g 3.022g 7%
Vitamin B6 0.026mg 0.122mg 7%
Iron 4.08mg 3.58mg 6%
Magnesium 31mg 12mg 5%
Carbs 73.5g 59.7g 5%
Fats 6.6g 9.1g 4%
Calcium 76mg 47mg 3%
Protein 11.9g 10.6g 3%
Monounsaturated fat 3.059g 3.745g 2%
Calories 407kcal 363kcal 2%
Zinc 0.89mg 1.14mg 2%
Polyunsaturated fat 1.273g 1.423g 1%
Net carbs 68.4g 58.7g N/A
Potassium 124mg 113mg 0%
Tryptophan 0.14mg 0.133mg 0%
Threonine 0.337mg 0.467mg 0%
Isoleucine 0.456mg 0.516mg 0%
Leucine 0.832mg 0.861mg 0%
Lysine 0.278mg 0.679mg 0%
Methionine 0.211mg 0.268mg 0%
Phenylalanine 0.586mg 0.511mg 0%
Valine 0.514mg 0.579mg 0%
Histidine 0.255mg 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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 ProteinProtein +12.3%
Contains more CarbsCarbs +23.1%
Contains more OtherOther +127.3%
Contains more FatsFats +37.9%
Contains more WaterWater +254.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +22.4%
Contains more Poly. FatPolyunsaturated fat +11.8%

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.