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  6. Wafer vs. Ladyfinger

Wafer vs. Ladyfinger — In-Depth Nutrition Comparison

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Significant differences between Wafer and Ladyfinger

  • Wafer has more Copper, Manganese, Magnesium, and Fiber, however, Ladyfinger is richer in Vitamin B12, Vitamin A RAE, Vitamin B5, and Vitamin B2.
  • Ladyfinger covers your daily Cholesterol needs 73% more than Wafer.
  • Ladyfinger has 5 times less Copper than Wafer. Wafer has 0.463mg of Copper, while Ladyfinger has 0.095mg.
  • Ladyfinger contains less Sodium.

Specific food types used in this comparison are Cookies, chocolate wafers and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Wafer 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.
Wafer
Wafer
6
:
4
Ladyfinger
Ladyfinger
Contains more Iron +12%
Contains more Magnesium +341.7%
Contains more Potassium +85.8%
Contains more Copper +387.4%
Contains more Manganese +190%
Contains more Calcium +51.6%
Contains more Phosphorus +31.1%
Contains less Sodium -74.7%
Equal in Zinc - 1.14
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Ladyfinger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 135% 9% 75% 10% 20% 32% 32% 32% 0%
Contains more Iron +12%
Contains more Magnesium +341.7%
Contains more Potassium +85.8%
Contains more Copper +387.4%
Contains more Manganese +190%
Contains more Calcium +51.6%
Contains more Phosphorus +31.1%
Contains less Sodium -74.7%
Equal in Zinc - 1.14

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.
Wafer
Wafer
4
:
7
Ladyfinger
Ladyfinger
Contains more Vitamin B3 +35.8%
Contains more Vitamin A +5460%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B2 +60.9%
Contains more Vitamin B5 +192.9%
Contains more Vitamin B6 +139.2%
Contains more Folate +63.8%
Contains more Vitamin B12 +733.3%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Ladyfinger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 0% 0% 0% 71% 99% 40% 67% 29% 58% 94% 0%
Contains more Vitamin B3 +35.8%
Contains more Vitamin A +5460%
Contains more Vitamin B1 +39.9%
Contains more Vitamin B2 +60.9%
Contains more Vitamin B5 +192.9%
Contains more Vitamin B6 +139.2%
Contains more Folate +63.8%
Contains more Vitamin B12 +733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
:
2
Ladyfinger
Ladyfinger
Contains more Fats +56%
Contains more Carbs +21.8%
Contains more Other +81.8%
Contains more Protein +60.6%
Contains more Water +333.3%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Ladyfinger
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 Fats +56%
Contains more Carbs +21.8%
Contains more Other +81.8%
Contains more Protein +60.6%
Contains more Water +333.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Ladyfinger
Ladyfinger
Contains more Monounsaturated Fat +29.9%
Contains more Polyunsaturated fat +191.8%
Contains less Saturated Fat -28.7%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Ladyfinger
37% 46% 17%
Saturated Fat: 3.022 g
Monounsaturated Fat: 3.745 g
Polyunsaturated fat: 1.423 g
Contains more Monounsaturated Fat +29.9%
Contains more Polyunsaturated fat +191.8%
Contains less Saturated Fat -28.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Ladyfinger
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer Ladyfinger Opinion
Net carbs 69.3g 58.7g Wafer
Protein 6.6g 10.6g Ladyfinger
Fats 14.2g 9.1g Wafer
Carbs 72.7g 59.7g Wafer
Calories 433kcal 363kcal Wafer
Sugar 37.43g Ladyfinger
Fiber 3.4g 1g Wafer
Calcium 31mg 47mg Ladyfinger
Iron 4.01mg 3.58mg Wafer
Magnesium 53mg 12mg Wafer
Phosphorus 132mg 173mg Ladyfinger
Potassium 210mg 113mg Wafer
Sodium 580mg 147mg Ladyfinger
Zinc 1.09mg 1.14mg Ladyfinger
Copper 0.463mg 0.095mg Wafer
Manganese 0.696mg 0.24mg Wafer
Selenium 5.7µg Wafer
Vitamin A 10IU 556IU Ladyfinger
Vitamin A RAE 3µg 167µg Ladyfinger
Vitamin E 0.72mg Wafer
Vitamin B1 0.203mg 0.284mg Ladyfinger
Vitamin B2 0.266mg 0.428mg Ladyfinger
Vitamin B3 2.858mg 2.104mg Wafer
Vitamin B5 0.381mg 1.116mg Ladyfinger
Vitamin B6 0.051mg 0.122mg Ladyfinger
Folate 47µg 77µg Ladyfinger
Vitamin B12 0.09µg 0.75µg Ladyfinger
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg 0.133mg Ladyfinger
Threonine 0.22mg 0.467mg Ladyfinger
Isoleucine 0.261mg 0.516mg Ladyfinger
Leucine 0.447mg 0.861mg Ladyfinger
Lysine 0.281mg 0.679mg Ladyfinger
Methionine 0.105mg 0.268mg Ladyfinger
Phenylalanine 0.308mg 0.511mg Ladyfinger
Valine 0.323mg 0.579mg Ladyfinger
Histidine 0.128mg 0.248mg Ladyfinger
Cholesterol 2mg 221mg Wafer
Saturated Fat 4.241g 3.022g Ladyfinger
Omega-3 - DHA 0.002g 0.036g Ladyfinger
Omega-3 - EPA 0.003g 0.004g Ladyfinger
Monounsaturated Fat 4.865g 3.745g Wafer
Polyunsaturated fat 4.153g 1.423g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Ladyfinger
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Wafer
41%
Ladyfinger
Minerals Daily Need Coverage Score
65%
Wafer
35%
Ladyfinger

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 219mg)
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 433mg)
Which food is lower in Saturated Fat?
Ladyfinger
Ladyfinger is lower in Saturated Fat (difference - 1.219g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 61)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.