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  6. Ladyfinger vs. Wafer

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
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%
Wafer
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
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

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

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
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
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%

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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. 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.