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Ladyfinger vs. Murray Vanilla Wafers — In-Depth Nutrition Comparison

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What are the main differences between ladyfinger and murray Vanilla Wafers?

  • Ladyfinger is richer in phosphorus and vitamin B2, yet murray Vanilla Wafers are richer in vitamin B1 and polyunsaturated fat.
  • Ladyfinger's daily need coverage for cholesterol is 73% higher.
  • Ladyfinger has 4 times more phosphorus than murray Vanilla Wafers. Ladyfinger has 173mg of phosphorus, while murray Vanilla Wafers have 42mg.
  • Murray Vanilla Wafers contain less cholesterol.

We used Cookies, ladyfingers, without lemon juice and rind and MURRAY, Vanilla Wafer types in this comparison.

Infographic

Ladyfinger vs Murray Vanilla Wafers 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 0% 0% 7.4% 0% 0% 0% 18% 52% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +34.5%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +311.9%
Contains less SodiumSodium -63.3%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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% 0% 0% 105% 53% 49% 0% 0% 0% 0% 66% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +86.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +47.9%
Contains more Vitamin B3Vitamin B3 +23.6%
Contains more FolateFolate +14.3%
~equal in Vitamin C ~mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
4% 17% 73% 4%
Protein: 4 g
Fats: 17.4 g
Carbs: 72.9 g
Water: 4.1 g
Other: 1.6 g
Contains more ProteinProtein +165%
Contains more WaterWater +375.6%
Contains more FatsFats +91.2%
Contains more CarbsCarbs +22.1%
Contains more OtherOther +45.5%

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
35% 24% 41%
Saturated fat: Sat. Fat 5.7 g
Monounsaturated fat: Mono. Fat 3.9 g
Polyunsaturated fat: Poly. Fat 6.6 g
Contains less Sat. FatSaturated fat -47%
Contains more Poly. FatPolyunsaturated fat +363.8%
~equal in Monounsaturated fat ~3.9g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ladyfinger Murray Vanilla Wafers
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Ladyfinger Murray Vanilla Wafers DV% diff.
Cholesterol 221mg 1mg 73%
Iron 3.58mg 45%
Polyunsaturated fat 1.423g 6.6g 35%
Vitamin B12 0.75µg 31%
Vitamin B5 1.116mg 22%
Vitamin A 167µg 19%
Phosphorus 173mg 42mg 19%
Vitamin B2 0.428mg 0.23mg 15%
Protein 10.6g 4g 13%
Fats 9.1g 17.4g 13%
Saturated fat 3.022g 5.7g 12%
Copper 0.095mg 11%
Sodium 147mg 401mg 11%
Vitamin B1 0.284mg 0.42mg 11%
Zinc 1.14mg 10%
Manganese 0.24mg 10%
Vitamin B6 0.122mg 9%
Calcium 47mg 5%
Calories 363kcal 461kcal 5%
Carbs 59.7g 72.9g 4%
Folate 77µg 88µg 3%
Vitamin B3 2.104mg 2.6mg 3%
Magnesium 12mg 3%
Fiber 1g 1.4g 2%
Potassium 113mg 84mg 1%
Net carbs 58.7g 71.5g N/A
Sugar 31.5g N/A
Trans fat 0.25g N/A
Monounsaturated fat 3.745g 3.9g 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 0.004g N/A
Omega-3 - DHA 0.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Murray Vanilla Wafers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
39%
Ladyfinger
21%
Murray Vanilla Wafers
Minerals Daily Need Coverage Score
35%
Ladyfinger
8%
Murray Vanilla Wafers

Comparison summary

Which food is lower in Cholesterol?
Murray Vanilla Wafers
Murray Vanilla Wafers is lower in Cholesterol (difference - 220mg)
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 31.5g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 254mg)
Which food is lower in Saturated fat?
Ladyfinger
Ladyfinger is lower in Saturated fat (difference - 2.678g)
Which food is richer in minerals?
Ladyfinger
Ladyfinger 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. 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.