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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% 0.42% 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% 3% 13% 18% 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 +614.3%
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%

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye bread Ladyfingers Opinion
Calories 259kcal 365kcal Ladyfingers
Protein 8.5g 10.6g Ladyfingers
Fats 3.3g 9.1g Ladyfingers
Vitamin C 0.4mg 3.7mg Ladyfingers
Net carbs 42.5g 58.7g Ladyfingers
Carbs 48.3g 59.7g Ladyfingers
Cholesterol 0mg 221mg Rye bread
Vitamin D 0IU 22IU Ladyfingers
Magnesium 40mg 12mg Rye bread
Calcium 73mg 47mg Rye bread
Potassium 166mg 113mg Rye bread
Iron 2.83mg 3.58mg Ladyfingers
Sugar 3.85g 25.39g Rye bread
Fiber 5.8g 1g Rye bread
Copper 0.186mg 0.095mg Rye bread
Zinc 1.14mg 1.14mg
Phosphorus 125mg 173mg Ladyfingers
Sodium 603mg 147mg Ladyfingers
Vitamin A 7IU 50IU Ladyfingers
Vitamin A 0µg 3µg Ladyfingers
Vitamin E 0.33mg 0.63mg Ladyfingers
Vitamin D 0µg 0.6µg Ladyfingers
Manganese 0.824mg 0.24mg Rye bread
Selenium 30.9µg 21.1µg Rye bread
Vitamin B1 0.434mg 0.284mg Rye bread
Vitamin B2 0.335mg 0.428mg Ladyfingers
Vitamin B3 3.805mg 2.104mg Rye bread
Vitamin B5 0.44mg 1.116mg Ladyfingers
Vitamin B6 0.075mg 0.122mg Ladyfingers
Vitamin B12 0µg 0.75µg Ladyfingers
Vitamin K 1.2µg 0.2µg Rye bread
Folate 110µg 60µg Rye bread
Choline 14.6mg 92mg Ladyfingers
Saturated Fat 0.626g 3.069g Rye bread
Monounsaturated Fat 1.311g 3.754g Ladyfingers
Polyunsaturated fat 0.799g 1.422g Ladyfingers
Tryptophan 0.096mg 0.133mg Ladyfingers
Threonine 0.255mg 0.467mg Ladyfingers
Isoleucine 0.319mg 0.516mg Ladyfingers
Leucine 0.579mg 0.861mg Ladyfingers
Lysine 0.233mg 0.679mg Ladyfingers
Methionine 0.139mg 0.268mg Ladyfingers
Phenylalanine 0.411mg 0.511mg Ladyfingers
Valine 0.379mg 0.579mg Ladyfingers
Histidine 0.182mg 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
Rye 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
31%
Rye bread
42%
Ladyfingers
Minerals Daily Need Coverage Score
67%
Rye bread
47%
Ladyfingers

Comparison summary

Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 221mg)
Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 21.54g)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 2.443g)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food contains less Sodium?
Ladyfingers
Ladyfingers contains less Sodium (difference - 456mg)
Which food is lower in glycemic index?
Ladyfingers
Ladyfingers is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Ladyfingers
Ladyfingers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.