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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
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 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% 33% 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 Opinion
Calories 363kcal 461kcal Murray Vanilla Wafers
Protein 10.6g 4g Ladyfinger
Fats 9.1g 17.4g Murray Vanilla Wafers
Net carbs 58.7g 71.5g Murray Vanilla Wafers
Carbs 59.7g 72.9g Murray Vanilla Wafers
Cholesterol 221mg 1mg Murray Vanilla Wafers
Magnesium 12mg Ladyfinger
Calcium 47mg Ladyfinger
Potassium 113mg 84mg Ladyfinger
Iron 3.58mg Ladyfinger
Sugar 31.5g Ladyfinger
Fiber 1g 1.4g Murray Vanilla Wafers
Copper 0.095mg Ladyfinger
Zinc 1.14mg Ladyfinger
Phosphorus 173mg 42mg Ladyfinger
Sodium 147mg 401mg Ladyfinger
Vitamin A 556IU Ladyfinger
Vitamin A 167µg Ladyfinger
Manganese 0.24mg Ladyfinger
Vitamin B1 0.284mg 0.42mg Murray Vanilla Wafers
Vitamin B2 0.428mg 0.23mg Ladyfinger
Vitamin B3 2.104mg 2.6mg Murray Vanilla Wafers
Vitamin B5 1.116mg Ladyfinger
Vitamin B6 0.122mg Ladyfinger
Vitamin B12 0.75µg Ladyfinger
Folate 77µg 88µg Murray Vanilla Wafers
Trans Fat 0.25g Ladyfinger
Saturated Fat 3.022g 5.7g Ladyfinger
Monounsaturated Fat 3.745g 3.9g Murray Vanilla Wafers
Polyunsaturated fat 1.423g 6.6g Murray Vanilla Wafers
Tryptophan 0.133mg Ladyfinger
Threonine 0.467mg Ladyfinger
Isoleucine 0.516mg Ladyfinger
Leucine 0.861mg Ladyfinger
Lysine 0.679mg Ladyfinger
Methionine 0.268mg Ladyfinger
Phenylalanine 0.511mg Ladyfinger
Valine 0.579mg Ladyfinger
Histidine 0.248mg Ladyfinger
Omega-3 - EPA 0.004g Ladyfinger
Omega-3 - DHA 0.036g Ladyfinger

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
38%
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.