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Ladyfingers vs. Graham cracker — In-Depth Nutrition Comparison

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How are ladyfingers and graham cracker different?

  • Ladyfingers are richer in vitamin B12, selenium, choline, and vitamin B5, while graham cracker is higher in manganese, vitamin B3, vitamin K, and fiber.
  • Ladyfingers cover your daily need for cholesterol, 74% more than graham cracker.
  • Graham cracker is lower in cholesterol.

Cookies, ladyfingers, with lemon juice and rind and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.

Infographic

Ladyfingers vs Graham cracker 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% 115%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more ZincZinc +18.8%
Contains less SodiumSodium -68%
Contains more SeleniumSelenium +234.9%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +63.8%
Contains more PotassiumPotassium +50.4%
Contains more CopperCopper +78.9%
Contains more ManganeseManganese +324.6%
~equal in Iron ~3.78mg
~equal in Phosphorus ~185mg

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 12% 1% 13% 9% 71% 99% 39% 67% 28% 94% 0.5% 45% 50%
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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B5Vitamin B5 +165.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1459.3%
Contains more Vitamin EVitamin E +139.7%
Contains more Vitamin B3Vitamin B3 +111%
Contains more Vitamin B6Vitamin B6 +27.9%
Contains more Vitamin KVitamin K +7050%
Contains more FolateFolate +51.7%
~equal in Vitamin B1 ~0.265mg

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% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +58.4%
Contains more WaterWater +475.2%
Contains more FatsFats +16.5%
Contains more CarbsCarbs +30.1%
Contains more OtherOther +50.9%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +49.6%
Contains less Sat. FatSaturated fat -46.8%
Contains more Poly. FatPolyunsaturated fat +278.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ladyfingers Graham cracker DV% diff.
Cholesterol 221mg 0mg 74%
Manganese 0.24mg 1.019mg 34%
Vitamin B12 0.75µg 0µg 31%
Selenium 21.1µg 6.3µg 27%
Polyunsaturated fat 1.422g 5.388g 26%
Starch 46.56g 19%
Choline 92mg 5.9mg 16%
Vitamin B3 2.104mg 4.439mg 15%
Sodium 147mg 459mg 14%
Vitamin B5 1.116mg 0.42mg 14%
Vitamin K 0.2µg 14.3µg 12%
Fiber 1g 3.4g 10%
Vitamin B2 0.428mg 0.317mg 9%
Folate 60µg 91µg 8%
Copper 0.095mg 0.17mg 8%
Protein 10.6g 6.69g 8%
Magnesium 12mg 40mg 7%
Saturated fat 3.069g 1.633g 7%
Carbs 59.7g 77.66g 6%
Vitamin E 0.63mg 1.51mg 6%
Vitamin C 3.7mg 0mg 4%
Monounsaturated fat 3.754g 2.509g 3%
Vitamin B6 0.122mg 0.156mg 3%
Calories 365kcal 430kcal 3%
Iron 3.58mg 3.78mg 3%
Calcium 47mg 77mg 3%
Vitamin D 22IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.284mg 0.265mg 2%
Phosphorus 173mg 185mg 2%
Zinc 1.14mg 0.96mg 2%
Potassium 113mg 170mg 2%
Fats 9.1g 10.6g 2%
Fructose 0.99g 1%
Net carbs 58.7g 74.26g N/A
Sugar 25.39g 24.85g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.055g N/A
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 0.248mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ladyfingers Graham cracker
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
41%
Ladyfingers
32%
Graham cracker
Minerals Daily Need Coverage Score
47%
Ladyfingers
60%
Graham cracker

Comparison summary

Which food contains less Sodium?
Ladyfingers
Ladyfingers contains less Sodium (difference - 312mg)
Which food is lower in glycemic index?
Ladyfingers
Ladyfingers is lower in glycemic index (difference - 74)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 221mg)
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 0.54g)
Which food is lower in Saturated fat?
Graham cracker
Graham cracker is lower in Saturated fat (difference - 1.436g)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
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. Ladyfingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174959/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.