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  6. Soy sauce vs. Ladyfinger

Soy sauce vs. Ladyfinger — In-Depth Nutrition Comparison

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What are the main differences between soy sauce and ladyfinger?

  • Soy sauce is richer in manganese and magnesium, yet ladyfinger is richer in vitamin B12, iron, vitamin B1, vitamin B2, vitamin B5, and folate.
  • Soy sauce's daily need coverage for sodium is 232% higher.
  • Soy sauce has 6 times more magnesium than ladyfinger. Soy sauce has 74mg of magnesium, while ladyfinger has 12mg.
  • Ladyfinger contains less sodium.

We used Soy sauce made from soy and wheat (shoyu) and Cookies, ladyfingers, without lemon juice and rind types in this comparison.

Infographic

Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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 +516.7%
Contains more PotassiumPotassium +285%
Contains more ManganeseManganese +324.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +42.4%
Contains more IronIron +146.9%
Contains more CopperCopper +120.9%
Contains more ZincZinc +31%
Contains less SodiumSodium -97.3%
~equal in Phosphorus ~173mg

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% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
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%
Contains more Vitamin B6Vitamin B6 +21.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +760.6%
Contains more Vitamin B2Vitamin B2 +159.4%
Contains more Vitamin B5Vitamin B5 +275.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +450%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.104mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Soy sauce Ladyfinger DV% diff.
Sodium 5493mg 147mg 232%
Cholesterol 0mg 221mg 74%
Manganese 1.018mg 0.24mg 34%
Vitamin B12 0µg 0.75µg 31%
Iron 1.45mg 3.58mg 27%
Vitamin B1 0.033mg 0.284mg 21%
Vitamin B2 0.165mg 0.428mg 20%
Vitamin A 0µg 167µg 19%
Carbs 4.93g 59.7g 18%
Folate 14µg 77µg 16%
Vitamin B5 0.297mg 1.116mg 16%
Calories 53kcal 363kcal 16%
Magnesium 74mg 12mg 15%
Fats 0.57g 9.1g 13%
Saturated fat 0.073g 3.022g 13%
Monounsaturated fat 0.088g 3.745g 9%
Potassium 435mg 113mg 9%
Polyunsaturated fat 0.263g 1.423g 8%
Copper 0.043mg 0.095mg 6%
Protein 8.14g 10.6g 5%
Choline 18.3mg 3%
Vitamin B6 0.148mg 0.122mg 2%
Zinc 0.87mg 1.14mg 2%
Vitamin B3 2.196mg 2.104mg 1%
Calcium 33mg 47mg 1%
Selenium 0.5µg 1%
Fiber 0.8g 1g 1%
Phosphorus 166mg 173mg 1%
Net carbs 4.13g 58.7g N/A
Sugar 0.4g N/A
Tryptophan 0.096mg 0.133mg 0%
Threonine 0.271mg 0.467mg 0%
Isoleucine 0.318mg 0.516mg 0%
Leucine 0.537mg 0.861mg 0%
Lysine 0.381mg 0.679mg 0%
Methionine 0.097mg 0.268mg 0%
Phenylalanine 0.353mg 0.511mg 0%
Valine 0.332mg 0.579mg 0%
Histidine 0.174mg 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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 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 WaterWater +264.9%
Contains more OtherOther +1282.7%
Contains more ProteinProtein +30.2%
Contains more FatsFats +1496.5%
Contains more CarbsCarbs +1111%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 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 -97.6%
Contains more Mono. FatMonounsaturated fat +4155.7%
Contains more Poly. FatPolyunsaturated fat +441.1%

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.