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  6. Zwieback vs. Ladyfinger

Zwieback vs. Ladyfinger — In-Depth Nutrition Comparison

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Significant differences between zwieback and ladyfinger

  • Zwieback has more fiber and vitamin C; however, ladyfinger is richer in iron, vitamin B12, phosphorus, vitamin B2, vitamin B5, vitamin A, and vitamin B1.
  • Ladyfinger covers your daily cholesterol needs 71% more than zwieback.
  • Zwieback contains less cholesterol.

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

Infographic

Zwieback 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
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 +16.7%
Contains more PotassiumPotassium +169.9%
Contains more CopperCopper +52.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +135%
Contains more IronIron +496.7%
Contains more ZincZinc +111.1%
Contains more PhosphorusPhosphorus +214.5%
Contains less SodiumSodium -35.2%

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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65%
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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +13%
Contains more Vitamin AVitamin A +943.8%
Contains more Vitamin B1Vitamin B1 +36.5%
Contains more Vitamin B2Vitamin B2 +79.1%
Contains more Vitamin B3Vitamin B3 +59.5%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Zwieback Ladyfinger DV% diff.
Cholesterol 8mg 221mg 71%
Selenium 28.7µg 52%
Iron 0.6mg 3.58mg 37%
Vitamin B12 0µg 0.75µg 31%
Phosphorus 55mg 173mg 17%
Vitamin A 16µg 167µg 17%
Vitamin E 2.44mg 16%
Vitamin B2 0.239mg 0.428mg 15%
Vitamin B5 0.537mg 1.116mg 12%
Manganese 0.24mg 10%
Vitamin C 5.3mg 0mg 6%
Potassium 305mg 113mg 6%
Fiber 2.5g 1g 6%
Copper 0.145mg 0.095mg 6%
Vitamin B1 0.208mg 0.284mg 6%
Carbs 74.2g 59.7g 5%
Zinc 0.54mg 1.14mg 5%
Vitamin B3 1.319mg 2.104mg 5%
Polyunsaturated fat 2.073g 1.423g 4%
Calories 426kcal 363kcal 3%
Calcium 20mg 47mg 3%
Sodium 227mg 147mg 3%
Vitamin B6 0.082mg 0.122mg 3%
Folate 87µg 77µg 3%
Choline 10.7mg 2%
Saturated fat 2.525g 3.022g 2%
Protein 10.1g 10.6g 1%
Fats 9.7g 9.1g 1%
Vitamin K 0.9µg 1%
Monounsaturated fat 4.244g 3.745g 1%
Net carbs 71.7g 58.7g N/A
Magnesium 14mg 12mg 0%
Sugar 12.5g N/A
Trans fat 0.012g N/A
Tryptophan 0.133mg 0%
Threonine 0.467mg 0%
Isoleucine 0.516mg 0%
Leucine 0.861mg 0%
Lysine 0.679mg 0%
Methionine 0.268mg 0%
Phenylalanine 0.511mg 0%
Valine 0.579mg 0%
Histidine 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
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 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 +24.3%
Contains more OtherOther +36.4%
Contains more WaterWater +333.3%
~equal in Protein ~10.6g
~equal in Fats ~9.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 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 -16.4%
Contains more Mono. FatMonounsaturated fat +13.3%
Contains more Poly. FatPolyunsaturated fat +45.7%

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.