Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Ladyfinger
  5. Compare
  6. Ladyfinger vs. Tofu

Ladyfinger vs. Tofu — In-Depth Nutrition Comparison

Compare

How are ladyfinger and tofu different?

  • Ladyfinger is higher in vitamin B12, vitamin B2, vitamin B5, folate, and iron; however, tofu is richer in calcium, manganese, copper, and magnesium.
  • Daily need coverage for cholesterol for ladyfinger is 74% higher.
  • Tofu has less cholesterol.

Cookies, ladyfingers, without lemon juice and rind and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Ladyfinger vs Tofu 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%
Tofu
Tofu
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more IronIron +34.6%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +1353.2%
Contains more PotassiumPotassium +109.7%
Contains more CopperCopper +297.9%
Contains more ZincZinc +37.7%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +392.1%
~equal in Phosphorus ~190mg

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%
Tofu
Tofu
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +79.7%
Contains more Vitamin B2Vitamin B2 +319.6%
Contains more Vitamin B3Vitamin B3 +452.2%
Contains more Vitamin B5Vitamin B5 +739.1%
Contains more Vitamin B6Vitamin B6 +32.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +165.5%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Ladyfinger Tofu DV% diff.
Cholesterol 221mg 0mg 74%
Calcium 47mg 683mg 64%
Manganese 0.24mg 1.181mg 41%
Selenium 17.4µg 32%
Vitamin B12 0.75µg 0µg 31%
Copper 0.095mg 0.378mg 31%
Vitamin B2 0.428mg 0.102mg 25%
Polyunsaturated fat 1.423g 4.921g 23%
Vitamin B5 1.116mg 0.133mg 20%
Vitamin A 167µg 19%
Carbs 59.7g 2.78g 19%
Protein 10.6g 17.27g 13%
Folate 77µg 29µg 12%
Iron 3.58mg 2.66mg 12%
Vitamin B3 2.104mg 0.381mg 11%
Vitamin B1 0.284mg 0.158mg 11%
Calories 363kcal 144kcal 11%
Magnesium 12mg 58mg 11%
Saturated fat 3.022g 1.261g 8%
Sodium 147mg 14mg 6%
Fiber 1g 2.3g 5%
Monounsaturated fat 3.745g 1.925g 5%
Zinc 1.14mg 1.57mg 4%
Potassium 113mg 237mg 4%
Vitamin B6 0.122mg 0.092mg 2%
Phosphorus 173mg 190mg 2%
Fats 9.1g 8.72g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 58.7g 0.48g N/A
Tryptophan 0.133mg 0.235mg 0%
Threonine 0.467mg 0.785mg 0%
Isoleucine 0.516mg 0.849mg 0%
Leucine 0.861mg 1.392mg 0%
Lysine 0.679mg 0.883mg 0%
Methionine 0.268mg 0.211mg 0%
Phenylalanine 0.511mg 0.835mg 0%
Valine 0.579mg 0.87mg 0%
Histidine 0.248mg 0.431mg 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
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +2047.5%
Contains more ProteinProtein +62.9%
Contains more WaterWater +258.1%
Contains more OtherOther +27.3%
~equal in Fats ~8.72g

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +94.5%
Contains less Sat. FatSaturated fat -58.3%
Contains more Poly. FatPolyunsaturated fat +245.8%

People also compare

Ladyfinger
Ladyfinger vs English muffin
English muffin
Ladyfinger
Ladyfinger vs Apple pie
Apple pie
Ladyfinger
Ladyfinger vs Tart
Tart
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.