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  6. Ladyfingers vs. Crackers

Ladyfingers vs. Crackers — In-Depth Nutrition Comparison

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The main differences between ladyfingers and crackers

  • Ladyfingers are richer in vitamin B12, selenium, choline, and vitamin B5, yet crackers are richer in vitamin K, vitamin E, and vitamin B3.
  • Daily need coverage for cholesterol for ladyfingers is 74% higher.
  • Crackers contain less cholesterol.

Food types used in this article are Cookies, ladyfingers, with lemon juice and rind and Crackers, standard snack-type, regular.

Infographic

Ladyfingers vs Crackers 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% 115%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more ZincZinc +132.7%
Contains less SodiumSodium -79.8%
Contains more SeleniumSelenium +214.9%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +155.3%
Contains more IronIron +12.6%
Contains more PhosphorusPhosphorus +43.4%
Contains more ManganeseManganese +104.6%
~equal in Potassium ~118mg
~equal in Copper ~0.104mg

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 12% 1% 13% 9% 71% 99% 39% 67% 28% 94% 0.5% 45%
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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +167.6%
Contains more Vitamin B6Vitamin B6 +93.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +381%
Contains more Vitamin B1Vitamin B1 +46.5%
Contains more Vitamin B3Vitamin B3 +106.8%
Contains more Vitamin KVitamin K +34550%
Contains more FolateFolate +53.3%
~equal in Vitamin B2 ~0.456mg

All nutrients comparison - raw data values

Nutrient Ladyfingers Crackers DV% diff.
Polyunsaturated fat 1.422g 13.137g 78%
Cholesterol 221mg 0mg 74%
Vitamin K 0.2µg 69.3µg 58%
Vitamin B12 0.75µg 0µg 31%
Fats 9.1g 26.43g 27%
Selenium 21.1µg 6.7µg 26%
Sodium 147mg 726mg 25%
Starch 49.69g 20%
Vitamin E 0.63mg 3.03mg 16%
Choline 92mg 9.6mg 15%
Vitamin B3 2.104mg 4.352mg 14%
Vitamin B5 1.116mg 0.417mg 14%
Phosphorus 173mg 248mg 11%
Manganese 0.24mg 0.491mg 11%
Vitamin B1 0.284mg 0.416mg 11%
Saturated fat 3.069g 5.562g 11%
Protein 10.6g 6.64g 8%
Folate 60µg 92µg 8%
Calories 365kcal 510kcal 7%
Calcium 47mg 120mg 7%
Monounsaturated fat 3.754g 6.553g 7%
Iron 3.58mg 4.03mg 6%
Zinc 1.14mg 0.49mg 6%
Fiber 1g 2.3g 5%
Vitamin B6 0.122mg 0.063mg 5%
Vitamin C 3.7mg 0mg 4%
Vitamin D 22 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B2 0.428mg 0.456mg 2%
Carbs 59.7g 61.3g 1%
Magnesium 12mg 18mg 1%
Copper 0.095mg 0.104mg 1%
Net carbs 58.7g 59g N/A
Potassium 113mg 118mg 0%
Sugar 25.39g 8.18g N/A
Vitamin A 3µg 0µg 0%
Trans fat 1.076g N/A
Tryptophan 0.133mg 0.084mg 0%
Threonine 0.467mg 0.193mg 0%
Isoleucine 0.516mg 0.246mg 0%
Leucine 0.861mg 0.471mg 0%
Lysine 0.679mg 0.103mg 0%
Methionine 0.268mg 0.112mg 0%
Phenylalanine 0.511mg 0.331mg 0%
Valine 0.579mg 0.294mg 0%
Histidine 0.248mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +59.6%
Contains more WaterWater +521%
Contains more FatsFats +190.4%
Contains more OtherOther +126.4%
~equal in Carbs ~61.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.069 g
Monounsaturated fat: Mono. Fat 3.754 g
Polyunsaturated fat: Poly. Fat 1.422 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -44.8%
Contains more Mono. FatMonounsaturated fat +74.6%
Contains more Poly. FatPolyunsaturated fat +823.8%

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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. Ladyfingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174959/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.