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Ladyfingers vs. Wafer — In-Depth Nutrition Comparison

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Important differences between ladyfingers and wafer

  • Ladyfingers have more selenium, vitamin B12, vitamin B5, choline, and vitamin B2; however, wafer has more copper, manganese, and magnesium.
  • Ladyfingers' daily need coverage for cholesterol is 73% more.
  • Ladyfingers have 8 times more vitamin B12 than wafer. Ladyfingers have 0.75µg of vitamin B12, while wafer has 0.09µg.
  • Wafer is lower in cholesterol.

The food varieties used in the comparison are Cookies, ladyfingers, with lemon juice and rind and Cookies, chocolate wafers.

Infographic

Ladyfingers 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% 115%
Wafer
5
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 SeleniumSelenium +270.2%
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 12% 1% 13% 9% 71% 99% 39% 67% 28% 94% 0.5% 45% 50%
Wafer
3
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 CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
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 +27.7%
Contains more CholineCholine +543.4%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B3Vitamin B3 +35.8%
Contains more Vitamin KVitamin K +1100%
~equal in Vitamin A ~3µg

All nutrients comparison - raw data values

Nutrient Ladyfingers Wafer DV% diff.
Cholesterol 221mg 2mg 73%
Copper 0.095mg 0.463mg 41%
Selenium 21.1µg 5.7µg 28%
Vitamin B12 0.75µg 0.09µg 28%
Manganese 0.24mg 0.696mg 20%
Sodium 147mg 580mg 19%
Polyunsaturated fat 1.422g 4.153g 18%
Vitamin B5 1.116mg 0.381mg 15%
Choline 92mg 14.3mg 14%
Vitamin B2 0.428mg 0.266mg 12%
Fiber 1g 3.4g 10%
Magnesium 12mg 53mg 10%
Fats 9.1g 14.2g 8%
Protein 10.6g 6.6g 8%
Vitamin B1 0.284mg 0.203mg 7%
Phosphorus 173mg 132mg 6%
Saturated fat 3.069g 4.241g 5%
Iron 3.58mg 4.01mg 5%
Vitamin B3 2.104mg 2.858mg 5%
Vitamin B6 0.122mg 0.051mg 5%
Carbs 59.7g 72.7g 4%
Vitamin C 3.7mg 0mg 4%
Monounsaturated fat 3.754g 4.865g 3%
Folate 60µg 47µg 3%
Caffeine 0mg 10mg 3%
Calories 365kcal 433kcal 3%
Potassium 113mg 210mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin K 0.2µg 2.4µg 2%
Calcium 47mg 31mg 2%
Vitamin E 0.63mg 0.72mg 1%
Net carbs 58.7g 69.3g N/A
Sugar 25.39g 37.43g N/A
Zinc 1.14mg 1.09mg 0%
Vitamin A 3µg 3µg 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
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 3.069 g
Monounsaturated fat: Mono. Fat 3.754 g
Polyunsaturated fat: Poly. Fat 1.422 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 -27.6%
Contains more Mono. FatMonounsaturated fat +29.6%
Contains more Poly. FatPolyunsaturated fat +192.1%

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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. 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.