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  6. Ladyfinger vs. Soy milk

Ladyfinger vs. Soy milk — In-Depth Nutrition Comparison

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Summary of differences between ladyfinger and soy milk

  • The amount of iron, vitamin B12, vitamin B2, vitamin B1, phosphorus, vitamin B5, folate, and vitamin A in ladyfinger is higher than in soy milk.
  • Ladyfinger covers your daily need for cholesterol, 74% more than soy milk.
  • The amount of cholesterol in soy milk is lower.

These are the specific foods used in this comparison Cookies, ladyfingers, without lemon juice and rind and Soymilk, original, and vanilla, unfortified.

Infographic

Ladyfinger vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more CalciumCalcium +88%
Contains more IronIron +459.4%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +232.7%
Contains more MagnesiumMagnesium +108.3%
Contains more CopperCopper +34.7%
Contains less SodiumSodium -65.3%
~equal in Potassium ~118mg
~equal in Manganese ~0.223mg

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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +373.3%
Contains more Vitamin B2Vitamin B2 +520.3%
Contains more Vitamin B3Vitamin B3 +310.1%
Contains more Vitamin B5Vitamin B5 +199.2%
Contains more Vitamin B6Vitamin B6 +58.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +327.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Soy milk DV% diff.
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.64mg 37%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.069mg 28%
Vitamin B1 0.284mg 0.06mg 19%
Vitamin A 167µg 0µg 19%
Carbs 59.7g 6.28g 18%
Phosphorus 173mg 52mg 17%
Folate 77µg 18µg 15%
Vitamin B5 1.116mg 0.373mg 15%
Protein 10.6g 3.27g 15%
Calories 363kcal 54kcal 15%
Saturated fat 3.022g 0.205g 13%
Fats 9.1g 1.75g 11%
Vitamin B3 2.104mg 0.513mg 10%
Selenium 4.8µg 9%
Zinc 1.14mg 0.12mg 9%
Monounsaturated fat 3.745g 0.401g 8%
Choline 23.6mg 4%
Copper 0.095mg 0.128mg 4%
Sodium 147mg 51mg 4%
Polyunsaturated fat 1.423g 0.961g 3%
Magnesium 12mg 25mg 3%
Vitamin B6 0.122mg 0.077mg 3%
Vitamin K 3µg 3%
Fiber 1g 0.6g 2%
Calcium 47mg 25mg 2%
Manganese 0.24mg 0.223mg 1%
Vitamin E 0.11mg 1%
Net carbs 58.7g 5.68g N/A
Potassium 113mg 118mg 0%
Sugar 3.99g N/A
Tryptophan 0.133mg 0.038mg 0%
Threonine 0.467mg 0.108mg 0%
Isoleucine 0.516mg 0.114mg 0%
Leucine 0.861mg 0.186mg 0%
Lysine 0.679mg 0.131mg 0%
Methionine 0.268mg 0.027mg 0%
Phenylalanine 0.511mg 0.113mg 0%
Valine 0.579mg 0.117mg 0%
Histidine 0.248mg 0.061mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +224.2%
Contains more FatsFats +420%
Contains more CarbsCarbs +850.6%
Contains more OtherOther +69.2%
Contains more WaterWater +351.5%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +833.9%
Contains more Poly. FatPolyunsaturated fat +48.1%
Contains less Sat. FatSaturated fat -93.2%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/nutrients
  2. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.