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  6. Rye vs. Ladyfinger

Rye vs. Ladyfinger — In-Depth Nutrition Comparison

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A recap on differences between rye and ladyfinger

  • Rye has more manganese, fiber, copper, magnesium, phosphorus, and zinc; however, ladyfinger is higher in vitamin B12 and vitamin B2.
  • Rye covers your daily manganese needs 102% more than ladyfinger.
  • Ladyfinger contains 15 times less fiber than rye. Rye contains 15.1g of fiber, while ladyfinger contains 1g.
  • Rye has less saturated fat.

Food varieties used in this article are Rye grain and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Rye vs Ladyfinger 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.
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 MagnesiumMagnesium +816.7%
Contains more PotassiumPotassium +351.3%
Contains more CopperCopper +286.3%
Contains more ZincZinc +132.5%
Contains more PhosphorusPhosphorus +91.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +973.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +95.8%
Contains more IronIron +36.1%

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.
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B3Vitamin B3 +102.9%
Contains more Vitamin B5Vitamin B5 +30.5%
Contains more Vitamin B6Vitamin B6 +141%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +16600%
Contains more Vitamin B2Vitamin B2 +70.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +102.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Rye Ladyfinger DV% diff.
Manganese 2.577mg 0.24mg 102%
Cholesterol 0mg 221mg 74%
Fiber 15.1g 1g 56%
Vitamin B12 0µg 0.75µg 31%
Copper 0.367mg 0.095mg 30%
Selenium 13.9µg 25%
Phosphorus 332mg 173mg 23%
Magnesium 110mg 12mg 23%
Vitamin A 1µg 167µg 18%
Vitamin B2 0.251mg 0.428mg 14%
Zinc 2.65mg 1.14mg 14%
Vitamin B3 4.27mg 2.104mg 14%
Vitamin B6 0.294mg 0.122mg 13%
Saturated fat 0.197g 3.022g 13%
Iron 2.63mg 3.58mg 12%
Potassium 510mg 113mg 12%
Fats 1.63g 9.1g 11%
Folate 38µg 77µg 10%
Monounsaturated fat 0.208g 3.745g 9%
Vitamin B5 1.456mg 1.116mg 7%
Choline 30.4mg 6%
Sodium 2mg 147mg 6%
Vitamin E 0.85mg 6%
Carbs 75.86g 59.7g 5%
Vitamin K 5.9µg 5%
Polyunsaturated fat 0.767g 1.423g 4%
Vitamin B1 0.316mg 0.284mg 3%
Calcium 24mg 47mg 2%
Calories 338kcal 363kcal 1%
Protein 10.34g 10.6g 1%
Net carbs 60.76g 58.7g N/A
Sugar 0.98g N/A
Tryptophan 0.108mg 0.133mg 0%
Threonine 0.289mg 0.467mg 0%
Isoleucine 0.208mg 0.516mg 0%
Leucine 0.563mg 0.861mg 0%
Lysine 0.286mg 0.679mg 0%
Methionine 0.153mg 0.268mg 0%
Phenylalanine 0.435mg 0.511mg 0%
Valine 0.317mg 0.579mg 0%
Histidine 0.189mg 0.248mg 0%
Fructose 0.11g 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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 CarbsCarbs +27.1%
Contains more OtherOther +42.7%
Contains more FatsFats +458.3%
Contains more WaterWater +84%
~equal in Protein ~10.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +1700.5%
Contains more Poly. FatPolyunsaturated fat +85.5%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. 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.