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  6. Ladyfingers vs. Zwieback

Ladyfingers vs. Zwieback — In-Depth Nutrition Comparison

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Important differences between ladyfingers and zwieback

  • Ladyfingers have more iron, vitamin B12, phosphorus, choline, vitamin B2, and vitamin B5; however, zwieback has more selenium, vitamin E, and folate.
  • Ladyfingers' daily need coverage for cholesterol is 71% more.
  • Zwieback is lower in cholesterol.

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

Infographic

Ladyfingers vs Zwieback 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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Contains more CalciumCalcium +135%
Contains more IronIron +496.7%
Contains more ZincZinc +111.1%
Contains more PhosphorusPhosphorus +214.5%
Contains less SodiumSodium -35.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +169.9%
Contains more CopperCopper +52.6%
Contains more SeleniumSelenium +36%

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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more Vitamin B2Vitamin B2 +79.1%
Contains more Vitamin B3Vitamin B3 +59.5%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +43.2%
Contains more Vitamin AVitamin A +433.3%
Contains more Vitamin EVitamin E +287.3%
Contains more Vitamin KVitamin K +350%
Contains more FolateFolate +45%

All nutrients comparison - raw data values

Nutrient Ladyfingers Zwieback DV% diff.
Cholesterol 221mg 8mg 71%
Iron 3.58mg 0.6mg 37%
Vitamin B12 0.75µg 0µg 31%
Phosphorus 173mg 55mg 17%
Vitamin B2 0.428mg 0.239mg 15%
Choline 92mg 10.7mg 15%
Selenium 21.1µg 28.7µg 14%
Vitamin E 0.63mg 2.44mg 12%
Vitamin B5 1.116mg 0.537mg 12%
Manganese 0.24mg 10%
Folate 60µg 87µg 7%
Potassium 113mg 305mg 6%
Fiber 1g 2.5g 6%
Copper 0.095mg 0.145mg 6%
Vitamin B1 0.284mg 0.208mg 6%
Carbs 59.7g 74.2g 5%
Zinc 1.14mg 0.54mg 5%
Vitamin B3 2.104mg 1.319mg 5%
Polyunsaturated fat 1.422g 2.073g 4%
Calories 365kcal 426kcal 3%
Vitamin D 22 IU 0 IU 3%
Calcium 47mg 20mg 3%
Sodium 147mg 227mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B6 0.122mg 0.082mg 3%
Vitamin C 3.7mg 5.3mg 2%
Saturated fat 3.069g 2.525g 2%
Protein 10.6g 10.1g 1%
Fats 9.1g 9.7g 1%
Vitamin A 3µg 16µg 1%
Vitamin K 0.2µg 0.9µg 1%
Monounsaturated fat 3.754g 4.244g 1%
Net carbs 58.7g 71.7g N/A
Magnesium 12mg 14mg 0%
Sugar 25.39g 12.5g N/A
Trans fat 0.012g 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

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
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
Contains more WaterWater +333.3%
Contains more CarbsCarbs +24.3%
Contains more OtherOther +36.4%
~equal in Protein ~10.1g
~equal in Fats ~9.7g

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
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
Contains less Sat. FatSaturated fat -17.7%
Contains more Mono. FatMonounsaturated fat +13.1%
Contains more Poly. FatPolyunsaturated fat +45.8%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.