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Ladyfinger vs. Rye — In-Depth Nutrition Comparison

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A recap on differences between ladyfinger and rye

  • Ladyfinger has more vitamin B12 and vitamin B2; however, rye is higher in manganese, fiber, copper, magnesium, phosphorus, and zinc.
  • Rye covers your daily manganese needs 102% more than ladyfinger.

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

Infographic

Ladyfinger vs Rye 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%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +95.8%
Contains more IronIron +36.1%
Contains more MagnesiumMagnesium +816.7%
Contains more PotassiumPotassium +351.3%
Contains more CopperCopper +286.3%
Contains more ZincZinc +132.5%
Contains more PhosphorusPhosphorus +91.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +973.8%

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%
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin AVitamin A +16600%
Contains more Vitamin B2Vitamin B2 +70.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +102.6%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B3Vitamin B3 +102.9%
Contains more Vitamin B5Vitamin B5 +30.5%
Contains more Vitamin B6Vitamin B6 +141%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +458.3%
Contains more WaterWater +84%
Contains more CarbsCarbs +27.1%
Contains more OtherOther +42.7%
~equal in Protein ~10.34g

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +1700.5%
Contains more Poly. FatPolyunsaturated fat +85.5%
Contains less Sat. FatSaturated fat -93.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ladyfinger Rye
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Ladyfinger Rye DV% diff.
Manganese 0.24mg 2.577mg 102%
Cholesterol 221mg 0mg 74%
Fiber 1g 15.1g 56%
Vitamin B12 0.75µg 0µg 31%
Copper 0.095mg 0.367mg 30%
Selenium 13.9µg 25%
Phosphorus 173mg 332mg 23%
Magnesium 12mg 110mg 23%
Vitamin A 167µg 1µg 18%
Vitamin B2 0.428mg 0.251mg 14%
Zinc 1.14mg 2.65mg 14%
Vitamin B3 2.104mg 4.27mg 14%
Vitamin B6 0.122mg 0.294mg 13%
Saturated fat 3.022g 0.197g 13%
Iron 3.58mg 2.63mg 12%
Potassium 113mg 510mg 12%
Fats 9.1g 1.63g 11%
Folate 77µg 38µg 10%
Monounsaturated fat 3.745g 0.208g 9%
Vitamin B5 1.116mg 1.456mg 7%
Choline 30.4mg 6%
Sodium 147mg 2mg 6%
Vitamin E 0.85mg 6%
Carbs 59.7g 75.86g 5%
Vitamin K 5.9µg 5%
Polyunsaturated fat 1.423g 0.767g 4%
Vitamin B1 0.284mg 0.316mg 3%
Calcium 47mg 24mg 2%
Calories 363kcal 338kcal 1%
Protein 10.6g 10.34g 1%
Net carbs 58.7g 60.76g N/A
Sugar 0.98g N/A
Tryptophan 0.133mg 0.108mg 0%
Threonine 0.467mg 0.289mg 0%
Isoleucine 0.516mg 0.208mg 0%
Leucine 0.861mg 0.563mg 0%
Lysine 0.679mg 0.286mg 0%
Methionine 0.268mg 0.153mg 0%
Phenylalanine 0.511mg 0.435mg 0%
Valine 0.579mg 0.317mg 0%
Histidine 0.248mg 0.189mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Rye
Minerals Daily Need Coverage Score
35%
Ladyfinger
98%
Rye

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 145mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 2.825g)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 34)
Which food is cheaper?
Ladyfinger
Ladyfinger is cheaper (difference - $0.4)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.