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  6. Waffle vs. Ladyfingers

Waffle vs. Ladyfingers — In-Depth Nutrition Comparison

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Important differences between waffle and ladyfingers

  • Waffle has more selenium and calcium; however, ladyfingers have more vitamin B12, iron, vitamin B5, vitamin B2, and vitamin B6.
  • Ladyfingers' daily need coverage for cholesterol is 51% more.
  • Waffle has 5 times more calcium than ladyfingers. Waffle has 255mg of calcium, while ladyfingers have 47mg.
  • Ladyfingers are lower in sodium.

The food varieties used in the comparison are Waffles, plain, prepared from recipe and Cookies, ladyfingers, with lemon juice and rind.

Infographic

Waffle 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.
Waffle
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 +58.3%
Contains more CalciumCalcium +442.6%
Contains more PotassiumPotassium +40.7%
Contains more SeleniumSelenium +119%
Contains more IronIron +55%
Contains more CopperCopper +53.2%
Contains more ZincZinc +67.6%
Contains less SodiumSodium -71.2%
~equal in Phosphorus ~173mg
~equal in Manganese ~0.24mg

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.
Waffle
Waffle
1
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% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
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 AVitamin A +2066.7%
Contains more Vitamin CVitamin C +825%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B5Vitamin B5 +130.1%
Contains more Vitamin B6Vitamin B6 +117.9%
Contains more Vitamin B12Vitamin B12 +200%
Contains more FolateFolate +30.4%
~equal in Vitamin B1 ~0.284mg
~equal in Vitamin B3 ~2.104mg

All nutrients comparison - raw data values

Nutrient Waffle Ladyfingers DV% diff.
Cholesterol 69mg 221mg 51%
Selenium 46.2µg 21.1µg 46%
Polyunsaturated fat 6.785g 1.422g 36%
Vitamin B12 0.25µg 0.75µg 21%
Calcium 255mg 47mg 21%
Choline 92mg 17%
Iron 2.31mg 3.58mg 16%
Sodium 511mg 147mg 16%
Vitamin B5 0.485mg 1.116mg 13%
Carbs 32.9g 59.7g 9%
Fats 14.1g 9.1g 8%
Vitamin A 65µg 3µg 7%
Vitamin B2 0.347mg 0.428mg 6%
Vitamin B6 0.056mg 0.122mg 5%
Protein 7.9g 10.6g 5%
Zinc 0.68mg 1.14mg 4%
Copper 0.062mg 0.095mg 4%
Fiber 1g 4%
Folate 46µg 60µg 4%
Vitamin E 0.63mg 4%
Vitamin C 0.4mg 3.7mg 4%
Calories 291kcal 365kcal 4%
Vitamin D 0.6µg 3%
Vitamin D 22IU 3%
Vitamin B1 0.263mg 0.284mg 2%
Magnesium 19mg 12mg 2%
Phosphorus 190mg 173mg 2%
Manganese 0.265mg 0.24mg 1%
Potassium 159mg 113mg 1%
Saturated fat 2.866g 3.069g 1%
Monounsaturated fat 3.521g 3.754g 1%
Net carbs 32.9g 58.7g N/A
Sugar 25.39g N/A
Vitamin B3 2.073mg 2.104mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.099mg 0.133mg 0%
Threonine 0.289mg 0.467mg 0%
Isoleucine 0.362mg 0.516mg 0%
Leucine 0.63mg 0.861mg 0%
Lysine 0.384mg 0.679mg 0%
Methionine 0.179mg 0.268mg 0%
Phenylalanine 0.395mg 0.511mg 0%
Valine 0.409mg 0.579mg 0%
Histidine 0.187mg 0.248mg 0%
Omega-3 - EPA 0.001g 0.004g N/A
Omega-3 - DHA 0.006g 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 FatsFats +54.9%
Contains more WaterWater +115.4%
Contains more OtherOther +181.8%
Contains more ProteinProtein +34.2%
Contains more CarbsCarbs +81.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 more Poly. FatPolyunsaturated fat +377.1%
~equal in Saturated fat ~3.069g
~equal in Monounsaturated fat ~3.754g

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.