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Ladyfinger vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between ladyfinger and wafer

  • Ladyfinger has more vitamin B12, vitamin B5, vitamin B2, and vitamin A; however, wafer is richer in copper, manganese, magnesium, and fiber.
  • Ladyfinger covers your daily cholesterol needs 73% more than wafer.
  • Wafer has 56 times less vitamin A than ladyfinger. Ladyfinger has 556IU of vitamin A, while wafer has 10IU.
  • Wafer contains less cholesterol.

Specific food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Cookies, chocolate wafers.

Infographic

Ladyfinger vs Wafer 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%
Wafer
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +51.6%
Contains more PhosphorusPhosphorus +31.1%
Contains less SodiumSodium -74.7%
Contains more MagnesiumMagnesium +341.7%
Contains more PotassiumPotassium +85.8%
Contains more IronIron +12%
Contains more CopperCopper +387.4%
Contains more ManganeseManganese +190%
~equal in Zinc ~1.09mg

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%
Wafer
4
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin AVitamin A +5466.7%
Contains more Vitamin B1Vitamin B1 +39.9%
Contains more Vitamin B2Vitamin B2 +60.9%
Contains more Vitamin B5Vitamin B5 +192.9%
Contains more Vitamin B6Vitamin B6 +139.2%
Contains more Vitamin B12Vitamin B12 +733.3%
Contains more FolateFolate +63.8%
Contains more Vitamin B3Vitamin B3 +35.8%
~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
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +60.6%
Contains more WaterWater +333.3%
Contains more FatsFats +56%
Contains more CarbsCarbs +21.8%
Contains more OtherOther +81.8%

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
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -28.7%
Contains more Mono. FatMonounsaturated fat +29.9%
Contains more Poly. FatPolyunsaturated fat +191.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ladyfinger Wafer DV% diff.
Cholesterol 221mg 2mg 73%
Copper 0.095mg 0.463mg 41%
Vitamin B12 0.75µg 0.09µg 28%
Manganese 0.24mg 0.696mg 20%
Sodium 147mg 580mg 19%
Polyunsaturated fat 1.423g 4.153g 18%
Vitamin A 167µg 3µg 18%
Vitamin B5 1.116mg 0.381mg 15%
Vitamin B2 0.428mg 0.266mg 12%
Selenium 5.7µg 10%
Fiber 1g 3.4g 10%
Magnesium 12mg 53mg 10%
Protein 10.6g 6.6g 8%
Folate 77µg 47µg 8%
Fats 9.1g 14.2g 8%
Vitamin B1 0.284mg 0.203mg 7%
Phosphorus 173mg 132mg 6%
Saturated fat 3.022g 4.241g 6%
Vitamin B6 0.122mg 0.051mg 5%
Iron 3.58mg 4.01mg 5%
Vitamin E 0.72mg 5%
Vitamin B3 2.104mg 2.858mg 5%
Calories 363kcal 433kcal 4%
Carbs 59.7g 72.7g 4%
Caffeine 10mg 3%
Potassium 113mg 210mg 3%
Choline 14.3mg 3%
Monounsaturated fat 3.745g 4.865g 3%
Vitamin K 2.4µg 2%
Calcium 47mg 31mg 2%
Net carbs 58.7g 69.3g N/A
Sugar 37.43g N/A
Zinc 1.14mg 1.09mg 0%
Tryptophan 0.133mg 0.096mg 0%
Threonine 0.467mg 0.22mg 0%
Isoleucine 0.516mg 0.261mg 0%
Leucine 0.861mg 0.447mg 0%
Lysine 0.679mg 0.281mg 0%
Methionine 0.268mg 0.105mg 0%
Phenylalanine 0.511mg 0.308mg 0%
Valine 0.579mg 0.323mg 0%
Histidine 0.248mg 0.128mg 0%
Omega-3 - EPA 0.004g 0.003g N/A
Omega-3 - DHA 0.036g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfinger Wafer
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
21%
Wafer
Minerals Daily Need Coverage Score
35%
Ladyfinger
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 219mg)
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 433mg)
Which food is lower in Saturated fat?
Ladyfinger
Ladyfinger is lower in Saturated fat (difference - 1.219g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 61)
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
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.