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  6. Rye bread vs. Ladyfingers

Rye bread vs. Ladyfingers — In-Depth Nutrition Comparison

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A recap on differences between rye bread and ladyfingers

  • Rye bread has more manganese, fiber, selenium, folate, and vitamin B1; however, ladyfingers are higher in vitamin B12, choline, and vitamin B5.
  • Ladyfingers cover your daily cholesterol needs 74% more than rye bread.
  • Ladyfingers contain 6 times less fiber than rye bread. Rye bread contains 5.8g of fiber, while ladyfingers contain 1g.
  • Ladyfingers have less sodium.

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

Infographic

Rye 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 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
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 +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%
Contains more IronIron +26.5%
Contains more PhosphorusPhosphorus +38.4%
Contains less SodiumSodium -75.6%
~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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 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% 1% 13% 9% 71% 99% 39% 67% 28% 94% 0.5% 45% 50%
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%
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%

All nutrients comparison - raw data values

Nutrient Rye bread Ladyfingers DV% diff.
Cholesterol 0mg 221mg 74%
Vitamin B12 0µg 0.75µg 31%
Manganese 0.824mg 0.24mg 25%
Sodium 603mg 147mg 20%
Fiber 5.8g 1g 19%
Selenium 30.9µg 21.1µg 18%
Choline 14.6mg 92mg 14%
Vitamin B5 0.44mg 1.116mg 14%
Folate 110µg 60µg 13%
Vitamin B1 0.434mg 0.284mg 13%
Saturated fat 0.626g 3.069g 11%
Vitamin B3 3.805mg 2.104mg 11%
Copper 0.186mg 0.095mg 10%
Iron 2.83mg 3.58mg 9%
Fats 3.3g 9.1g 9%
Magnesium 40mg 12mg 7%
Vitamin B2 0.335mg 0.428mg 7%
Phosphorus 125mg 173mg 7%
Monounsaturated fat 1.311g 3.754g 6%
Calories 259kcal 365kcal 5%
Vitamin C 0.4mg 3.7mg 4%
Vitamin B6 0.075mg 0.122mg 4%
Polyunsaturated fat 0.799g 1.422g 4%
Protein 8.5g 10.6g 4%
Carbs 48.3g 59.7g 4%
Vitamin D 0IU 22IU 3%
Calcium 73mg 47mg 3%
Vitamin D 0µg 0.6µg 3%
Potassium 166mg 113mg 2%
Vitamin E 0.33mg 0.63mg 2%
Vitamin K 1.2µg 0.2µg 1%
Net carbs 42.5g 58.7g N/A
Sugar 3.85g 25.39g N/A
Zinc 1.14mg 1.14mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.096mg 0.133mg 0%
Threonine 0.255mg 0.467mg 0%
Isoleucine 0.319mg 0.516mg 0%
Leucine 0.579mg 0.861mg 0%
Lysine 0.233mg 0.679mg 0%
Methionine 0.139mg 0.268mg 0%
Phenylalanine 0.411mg 0.511mg 0%
Valine 0.379mg 0.579mg 0%
Histidine 0.182mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +91.3%
Contains more OtherOther +136.4%
Contains more ProteinProtein +24.7%
Contains more FatsFats +175.8%
Contains more CarbsCarbs +23.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 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 -79.6%
Contains more Mono. FatMonounsaturated fat +186.3%
Contains more Poly. FatPolyunsaturated fat +78%

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