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  6. Soy milk vs. Ladyfinger

Soy milk vs. Ladyfinger — In-Depth Nutrition Comparison

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Summary of differences between soy milk and ladyfinger

  • 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 saturated fat in soy milk is lower.

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

Infographic

Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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 +108.3%
Contains more CopperCopper +34.7%
Contains less SodiumSodium -65.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +88%
Contains more IronIron +459.4%
Contains more ZincZinc +850%
Contains more PhosphorusPhosphorus +232.7%
~equal in Potassium ~113mg
~equal in Manganese ~0.24mg

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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 ~µg

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 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 -93.2%
Contains more Mono. FatMonounsaturated fat +833.9%
Contains more Poly. FatPolyunsaturated fat +48.1%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.