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  6. Ladyfinger vs. Soybean raw

Ladyfinger vs. Soybean raw — In-Depth Nutrition Comparison

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Differences between ladyfinger and soybean raw

  • Ladyfinger contains less copper, iron, manganese, phosphorus, folate, magnesium, potassium, vitamin B1, and zinc than soybean raw.
  • Soybean raw's daily need coverage for copper is 174% higher.

The food types used in this comparison are Cookies, ladyfingers, without lemon juice and rind and Soybeans, mature seeds, raw.

Infographic

Ladyfinger vs Soybean raw 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +2233.3%
Contains more CalciumCalcium +489.4%
Contains more PotassiumPotassium +1490.3%
Contains more IronIron +338.5%
Contains more CopperCopper +1645.3%
Contains more ZincZinc +328.9%
Contains more PhosphorusPhosphorus +306.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +948.8%

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +16600%
Contains more Vitamin B3Vitamin B3 +29.6%
Contains more Vitamin B5Vitamin B5 +40.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +103.3%
Contains more Vitamin B6Vitamin B6 +209%
Contains more FolateFolate +387%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Soybean raw DV% diff.
Copper 0.095mg 1.658mg 174%
Iron 3.58mg 15.7mg 152%
Manganese 0.24mg 2.517mg 99%
Phosphorus 173mg 704mg 76%
Folate 77µg 375µg 75%
Cholesterol 221mg 0mg 74%
Polyunsaturated fat 1.423g 11.255g 66%
Magnesium 12mg 280mg 64%
Protein 10.6g 36.49g 52%
Potassium 113mg 1797mg 50%
Vitamin B1 0.284mg 0.874mg 49%
Vitamin K 47µg 39%
Zinc 1.14mg 4.89mg 34%
Vitamin B2 0.428mg 0.87mg 34%
Fiber 1g 9.3g 33%
Selenium 17.8µg 32%
Vitamin B12 0.75µg 0µg 31%
Calcium 47mg 277mg 23%
Choline 115.9mg 21%
Vitamin B6 0.122mg 0.377mg 20%
Vitamin A 167µg 1µg 18%
Fats 9.1g 19.94g 17%
Carbs 59.7g 30.16g 10%
Vitamin C 0mg 6mg 7%
Sodium 147mg 2mg 6%
Vitamin E 0.85mg 6%
Vitamin B5 1.116mg 0.793mg 6%
Calories 363kcal 446kcal 4%
Vitamin B3 2.104mg 1.623mg 3%
Monounsaturated fat 3.745g 4.404g 2%
Saturated fat 3.022g 2.884g 1%
Net carbs 58.7g 20.86g N/A
Sugar 7.33g N/A
Tryptophan 0.133mg 0.591mg 0%
Threonine 0.467mg 1.766mg 0%
Isoleucine 0.516mg 1.971mg 0%
Leucine 0.861mg 3.309mg 0%
Lysine 0.679mg 2.706mg 0%
Methionine 0.268mg 0.547mg 0%
Phenylalanine 0.511mg 2.122mg 0%
Valine 0.579mg 2.029mg 0%
Histidine 0.248mg 1.097mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +97.9%
Contains more WaterWater +128.3%
Contains more ProteinProtein +244.2%
Contains more FatsFats +119.1%
Contains more OtherOther +342.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +17.6%
Contains more Poly. FatPolyunsaturated fat +690.9%
~equal in Saturated fat ~2.884g

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.