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Ladyfinger vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between ladyfinger and graham cracker?

  • Ladyfinger is richer in vitamin B12, vitamin B5, vitamin A, and vitamin B2, yet graham cracker is richer in manganese, vitamin B3, fiber, and copper.
  • Ladyfinger's daily need coverage for cholesterol is 74% higher.
  • Graham cracker contains less cholesterol.

We used Cookies, ladyfingers, without lemon juice and rind and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

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Ladyfinger vs Graham cracker 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more ZincZinc +18.8%
Contains less SodiumSodium -68%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +63.8%
Contains more PotassiumPotassium +50.4%
Contains more CopperCopper +78.9%
Contains more ManganeseManganese +324.6%
~equal in Iron ~3.78mg
~equal in Phosphorus ~185mg

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B5Vitamin B5 +165.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +111%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more FolateFolate +18.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.265mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Graham cracker DV% diff.
Cholesterol 221mg 0mg 74%
Manganese 0.24mg 1.019mg 34%
Vitamin B12 0.75µg 0µg 31%
Polyunsaturated fat 1.423g 5.388g 26%
Starch 46.56g 19%
Vitamin A 167µg 0µg 19%
Vitamin B3 2.104mg 4.439mg 15%
Sodium 147mg 459mg 14%
Vitamin B5 1.116mg 0.42mg 14%
Vitamin K 14.3µg 12%
Selenium 6.3µg 11%
Vitamin E 1.51mg 10%
Fiber 1g 3.4g 10%
Vitamin B2 0.428mg 0.317mg 9%
Protein 10.6g 6.69g 8%
Copper 0.095mg 0.17mg 8%
Magnesium 12mg 40mg 7%
Saturated fat 3.022g 1.633g 6%
Carbs 59.7g 77.66g 6%
Folate 77µg 91µg 4%
Monounsaturated fat 3.745g 2.509g 3%
Calories 363kcal 430kcal 3%
Vitamin B6 0.122mg 0.156mg 3%
Calcium 47mg 77mg 3%
Iron 3.58mg 3.78mg 3%
Vitamin B1 0.284mg 0.265mg 2%
Zinc 1.14mg 0.96mg 2%
Potassium 113mg 170mg 2%
Fats 9.1g 10.6g 2%
Phosphorus 173mg 185mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Net carbs 58.7g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0.055g N/A
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 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +58.4%
Contains more WaterWater +475.2%
Contains more FatsFats +16.5%
Contains more CarbsCarbs +30.1%
Contains more OtherOther +50.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +49.3%
Contains less Sat. FatSaturated fat -46%
Contains more Poly. FatPolyunsaturated fat +278.6%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.