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  6. Ladyfinger vs. Pumpernickel bread

Ladyfinger vs. Pumpernickel bread — In-Depth Nutrition Comparison

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What are the differences between ladyfinger and pumpernickel bread?

  • Ladyfinger is higher in vitamin B12, vitamin B5, and vitamin A, yet pumpernickel bread is higher in manganese, fiber, copper, and magnesium.
  • Ladyfinger's daily need coverage for cholesterol is 74% more.
  • The amount of cholesterol in pumpernickel bread is lower.

We used Cookies, ladyfingers, without lemon juice and rind and Bread, pumpernickel types in this article.

Infographic

Ladyfinger vs Pumpernickel bread 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 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
Contains more IronIron +24.7%
Contains less SodiumSodium -75.3%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +44.7%
Contains more PotassiumPotassium +84.1%
Contains more CopperCopper +202.1%
Contains more ZincZinc +29.8%
Contains more ManganeseManganese +443.8%
~equal in Phosphorus ~178mg

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% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +40.3%
Contains more Vitamin B5Vitamin B5 +176.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +15.1%
Contains more Vitamin B3Vitamin B3 +46.9%
Contains more FolateFolate +20.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.126mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Pumpernickel bread DV% diff.
Cholesterol 221mg 0mg 74%
Manganese 0.24mg 1.305mg 46%
Selenium 24.5µg 45%
Vitamin B12 0.75µg 0µg 31%
Fiber 1g 6.5g 22%
Copper 0.095mg 0.287mg 21%
Sodium 147mg 596mg 20%
Vitamin A 167µg 0µg 19%
Vitamin B5 1.116mg 0.404mg 14%
Saturated fat 3.022g 0.437g 12%
Magnesium 12mg 54mg 10%
Vitamin B2 0.428mg 0.305mg 9%
Fats 9.1g 3.1g 9%
Iron 3.58mg 2.87mg 9%
Monounsaturated fat 3.745g 0.932g 7%
Vitamin B3 2.104mg 3.091mg 6%
Calories 363kcal 250kcal 6%
Carbs 59.7g 47.5g 4%
Vitamin B1 0.284mg 0.327mg 4%
Protein 10.6g 8.7g 4%
Folate 77µg 93µg 4%
Vitamin E 0.42mg 3%
Zinc 1.14mg 1.48mg 3%
Potassium 113mg 208mg 3%
Choline 14.6mg 3%
Calcium 47mg 68mg 2%
Polyunsaturated fat 1.423g 1.237g 1%
Phosphorus 173mg 178mg 1%
Vitamin K 0.8µg 1%
Net carbs 58.7g 41g N/A
Sugar 0.53g N/A
Vitamin B6 0.122mg 0.126mg 0%
Tryptophan 0.133mg 0.097mg 0%
Threonine 0.467mg 0.267mg 0%
Isoleucine 0.516mg 0.334mg 0%
Leucine 0.861mg 0.602mg 0%
Lysine 0.679mg 0.248mg 0%
Methionine 0.268mg 0.155mg 0%
Phenylalanine 0.511mg 0.422mg 0%
Valine 0.579mg 0.396mg 0%
Histidine 0.248mg 0.196mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g 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
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
Contains more ProteinProtein +21.8%
Contains more FatsFats +193.5%
Contains more CarbsCarbs +25.7%
Contains more WaterWater +94.4%
Contains more OtherOther +154.5%

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
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
Contains more Mono. FatMonounsaturated fat +301.8%
Contains more Poly. FatPolyunsaturated fat +15%
Contains less Sat. FatSaturated fat -85.5%

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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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.