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  6. Pumpernickel bread vs. Ladyfingers

Pumpernickel bread vs. Ladyfingers — In-Depth Nutrition Comparison

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How are pumpernickel bread and ladyfingers different?

  • Pumpernickel bread is higher in manganese, fiber, copper, and magnesium; however, ladyfingers are richer in vitamin B12, vitamin B5, and choline.
  • Daily need coverage for cholesterol for ladyfingers is 74% higher.
  • Pumpernickel bread contains 7 times more Fiber than ladyfingers. While pumpernickel bread contains 6.5g of Fiber, ladyfingers contain only 1g.
  • Ladyfingers have less sodium.

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

Infographic

Pumpernickel bread vs Ladyfingers 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 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
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%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +44.7%
Contains more PotassiumPotassium +84.1%
Contains more CopperCopper +202.1%
Contains more ZincZinc +29.8%
Contains more ManganeseManganese +443.8%
Contains more SeleniumSelenium +16.1%
Contains more IronIron +24.7%
Contains less SodiumSodium -75.3%
~equal in Phosphorus ~173mg

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% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
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% 3% 13% 18% 71% 99% 39% 67% 28% 94% 0.5% 45% 50%
Contains more Vitamin B1Vitamin B1 +15.1%
Contains more Vitamin B3Vitamin B3 +46.9%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +40.3%
Contains more Vitamin B5Vitamin B5 +176.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +530.1%
~equal in Vitamin B6 ~0.122mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 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 WaterWater +94.4%
Contains more OtherOther +154.5%
Contains more ProteinProtein +21.8%
Contains more FatsFats +193.5%
Contains more CarbsCarbs +25.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 36% 47%
Saturated Fat: Sat. Fat 0.437 g
Monounsaturated Fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
37% 46% 17%
Saturated Fat: Sat. Fat 3.069 g
Monounsaturated Fat: Mono. Fat 3.754 g
Polyunsaturated fat: Poly. Fat 1.422 g
Contains less Sat. FatSaturated Fat -85.8%
Contains more Mono. FatMonounsaturated Fat +302.8%
Contains more Poly. FatPolyunsaturated fat +15%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpernickel bread Ladyfingers
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
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Ladyfingers Opinion
Calories 250kcal 365kcal Ladyfingers
Protein 8.7g 10.6g Ladyfingers
Fats 3.1g 9.1g Ladyfingers
Vitamin C 0mg 3.7mg Ladyfingers
Net carbs 41g 58.7g Ladyfingers
Carbs 47.5g 59.7g Ladyfingers
Cholesterol 0mg 221mg Pumpernickel bread
Vitamin D 0IU 22IU Ladyfingers
Magnesium 54mg 12mg Pumpernickel bread
Calcium 68mg 47mg Pumpernickel bread
Potassium 208mg 113mg Pumpernickel bread
Iron 2.87mg 3.58mg Ladyfingers
Sugar 0.53g 25.39g Pumpernickel bread
Fiber 6.5g 1g Pumpernickel bread
Copper 0.287mg 0.095mg Pumpernickel bread
Zinc 1.48mg 1.14mg Pumpernickel bread
Phosphorus 178mg 173mg Pumpernickel bread
Sodium 596mg 147mg Ladyfingers
Vitamin A 0IU 50IU Ladyfingers
Vitamin A 0µg 3µg Ladyfingers
Vitamin E 0.42mg 0.63mg Ladyfingers
Vitamin D 0µg 0.6µg Ladyfingers
Manganese 1.305mg 0.24mg Pumpernickel bread
Selenium 24.5µg 21.1µg Pumpernickel bread
Vitamin B1 0.327mg 0.284mg Pumpernickel bread
Vitamin B2 0.305mg 0.428mg Ladyfingers
Vitamin B3 3.091mg 2.104mg Pumpernickel bread
Vitamin B5 0.404mg 1.116mg Ladyfingers
Vitamin B6 0.126mg 0.122mg Pumpernickel bread
Vitamin B12 0µg 0.75µg Ladyfingers
Vitamin K 0.8µg 0.2µg Pumpernickel bread
Folate 93µg 60µg Pumpernickel bread
Choline 14.6mg 92mg Ladyfingers
Saturated Fat 0.437g 3.069g Pumpernickel bread
Monounsaturated Fat 0.932g 3.754g Ladyfingers
Polyunsaturated fat 1.237g 1.422g Ladyfingers
Tryptophan 0.097mg 0.133mg Ladyfingers
Threonine 0.267mg 0.467mg Ladyfingers
Isoleucine 0.334mg 0.516mg Ladyfingers
Leucine 0.602mg 0.861mg Ladyfingers
Lysine 0.248mg 0.679mg Ladyfingers
Methionine 0.155mg 0.268mg Ladyfingers
Phenylalanine 0.422mg 0.511mg Ladyfingers
Valine 0.396mg 0.579mg Ladyfingers
Histidine 0.196mg 0.248mg Ladyfingers
Omega-3 - EPA 0g 0.004g Ladyfingers
Omega-3 - DHA 0g 0.036g Ladyfingers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Ladyfingers
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
27%
Pumpernickel bread
42%
Ladyfingers
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
47%
Ladyfingers

Comparison summary

Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 221mg)
Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 24.86g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 2.632g)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Ladyfingers
Ladyfingers contains less Sodium (difference - 449mg)
Which food is lower in glycemic index?
Ladyfingers
Ladyfingers is lower in glycemic index (difference - 49)
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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/nutrients
  2. Ladyfingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174959/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.