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Murray Vanilla Wafers vs. Ladyfinger — In-Depth Nutrition Comparison

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What are the main differences between murray Vanilla Wafers and ladyfinger?

  • Murray Vanilla Wafers are richer in vitamin B1 and polyunsaturated fat, yet ladyfinger is richer in phosphorus and vitamin B2.
  • Ladyfinger's daily need coverage for cholesterol is 73% higher.
  • Murray Vanilla Wafers have 5 times more polyunsaturated fat than ladyfinger. Murray Vanilla Wafers have 6.6g of polyunsaturated fat, while ladyfinger has 1.423g.
  • Ladyfinger contains less sodium.

We used MURRAY, Vanilla Wafer and Cookies, ladyfingers, without lemon juice and rind types in this comparison.

Infographic

Murray Vanilla Wafers vs Ladyfinger 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 0% 0% 7.4% 0% 0% 0% 18% 52% 0% 0%
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% 0%
Contains more PotassiumPotassium +34.5%
Contains more PhosphorusPhosphorus +311.9%
Contains less SodiumSodium -63.3%
~equal in Selenium ~µg

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 0% 0% 0% 0% 105% 53% 49% 0% 0% 0% 0% 66% 0%
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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin B1Vitamin B1 +47.9%
Contains more Vitamin B3Vitamin B3 +23.6%
Contains more FolateFolate +14.3%
Contains more Vitamin B2Vitamin B2 +86.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Murray Vanilla Wafers Ladyfinger DV% diff.
Cholesterol 1mg 221mg 73%
Iron 3.58mg 45%
Polyunsaturated fat 6.6g 1.423g 35%
Vitamin B12 0.75µg 31%
Vitamin B5 1.116mg 22%
Vitamin A 167µg 19%
Phosphorus 42mg 173mg 19%
Vitamin B2 0.23mg 0.428mg 15%
Protein 4g 10.6g 13%
Fats 17.4g 9.1g 13%
Saturated fat 5.7g 3.022g 12%
Copper 0.095mg 11%
Sodium 401mg 147mg 11%
Vitamin B1 0.42mg 0.284mg 11%
Zinc 1.14mg 10%
Manganese 0.24mg 10%
Vitamin B6 0.122mg 9%
Calcium 47mg 5%
Calories 461kcal 363kcal 5%
Carbs 72.9g 59.7g 4%
Folate 88µg 77µg 3%
Vitamin B3 2.6mg 2.104mg 3%
Magnesium 12mg 3%
Fiber 1.4g 1g 2%
Potassium 84mg 113mg 1%
Net carbs 71.5g 58.7g N/A
Sugar 31.5g N/A
Trans fat 0.25g N/A
Monounsaturated fat 3.9g 3.745g 0%
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 N/A
Omega-3 - DHA 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 17% 73% 4%
Protein: 4 g
Fats: 17.4 g
Carbs: 72.9 g
Water: 4.1 g
Other: 1.6 g
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more FatsFats +91.2%
Contains more CarbsCarbs +22.1%
Contains more OtherOther +45.5%
Contains more ProteinProtein +165%
Contains more WaterWater +375.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 24% 41%
Saturated fat: Sat. Fat 5.7 g
Monounsaturated fat: Mono. Fat 3.9 g
Polyunsaturated fat: Poly. Fat 6.6 g
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains more Poly. FatPolyunsaturated fat +363.8%
Contains less Sat. FatSaturated fat -47%
~equal in Monounsaturated fat ~3.745g

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.