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  6. Ladyfingers vs. Rye bread

Ladyfingers vs. Rye bread — In-Depth Nutrition Comparison

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A recap on differences between ladyfingers and rye bread

  • Ladyfingers have more vitamin B12, choline, and vitamin B5; however, rye bread is higher in manganese, fiber, selenium, folate, and vitamin B1.
  • Ladyfingers cover your daily cholesterol needs 74% more than rye bread.
  • Rye bread has less cholesterol.

Food varieties used in this article are Cookies, ladyfingers, with lemon juice and rind and Bread, rye.

Infographic

Ladyfingers vs Rye bread 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 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Contains more IronIron +26.5%
Contains more PhosphorusPhosphorus +38.4%
Contains less SodiumSodium -75.6%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +55.3%
Contains more PotassiumPotassium +46.9%
Contains more CopperCopper +95.8%
Contains more ManganeseManganese +243.3%
Contains more SeleniumSelenium +46.4%
~equal in Zinc ~1.14mg

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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Contains more Vitamin CVitamin C +825%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +90.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B5Vitamin B5 +153.6%
Contains more Vitamin B6Vitamin B6 +62.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +530.1%
Contains more Vitamin B1Vitamin B1 +52.8%
Contains more Vitamin B3Vitamin B3 +80.8%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +83.3%

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
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more ProteinProtein +24.7%
Contains more FatsFats +175.8%
Contains more CarbsCarbs +23.6%
Contains more WaterWater +91.3%
Contains more OtherOther +136.4%

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
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Contains more Mono. FatMonounsaturated fat +186.3%
Contains more Poly. FatPolyunsaturated fat +78%
Contains less Sat. FatSaturated fat -79.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ladyfingers Rye bread DV% diff.
Cholesterol 221mg 0mg 74%
Vitamin B12 0.75µg 0µg 31%
Manganese 0.24mg 0.824mg 25%
Sodium 147mg 603mg 20%
Fiber 1g 5.8g 19%
Selenium 21.1µg 30.9µg 18%
Choline 92mg 14.6mg 14%
Vitamin B5 1.116mg 0.44mg 14%
Folate 60µg 110µg 13%
Vitamin B1 0.284mg 0.434mg 13%
Saturated fat 3.069g 0.626g 11%
Vitamin B3 2.104mg 3.805mg 11%
Copper 0.095mg 0.186mg 10%
Iron 3.58mg 2.83mg 9%
Fats 9.1g 3.3g 9%
Magnesium 12mg 40mg 7%
Vitamin B2 0.428mg 0.335mg 7%
Phosphorus 173mg 125mg 7%
Monounsaturated fat 3.754g 1.311g 6%
Calories 365kcal 259kcal 5%
Vitamin C 3.7mg 0.4mg 4%
Vitamin B6 0.122mg 0.075mg 4%
Polyunsaturated fat 1.422g 0.799g 4%
Protein 10.6g 8.5g 4%
Carbs 59.7g 48.3g 4%
Vitamin D 22IU 0IU 3%
Calcium 47mg 73mg 3%
Vitamin D 0.6µg 0µg 3%
Potassium 113mg 166mg 2%
Vitamin E 0.63mg 0.33mg 2%
Vitamin K 0.2µg 1.2µg 1%
Net carbs 58.7g 42.5g N/A
Sugar 25.39g 3.85g N/A
Zinc 1.14mg 1.14mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.133mg 0.096mg 0%
Threonine 0.467mg 0.255mg 0%
Isoleucine 0.516mg 0.319mg 0%
Leucine 0.861mg 0.579mg 0%
Lysine 0.679mg 0.233mg 0%
Methionine 0.268mg 0.139mg 0%
Phenylalanine 0.511mg 0.411mg 0%
Valine 0.579mg 0.379mg 0%
Histidine 0.248mg 0.182mg 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
Ladyfingers Rye bread
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
31%
Rye bread
Minerals Daily Need Coverage Score
47%
Ladyfingers
67%
Rye bread

Comparison summary

Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 221mg)
Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 21.54g)
Which food is lower in Saturated fat?
Rye bread
Rye bread is lower in Saturated fat (difference - 2.443g)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food contains less Sodium?
Ladyfingers
Ladyfingers contains less Sodium (difference - 456mg)
Which food is lower in glycemic index?
Ladyfingers
Ladyfingers is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Ladyfingers
Ladyfingers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.