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Tofu vs. Ladyfinger — In-Depth Nutrition Comparison

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Significant differences between tofu and ladyfinger

  • Tofu has more calcium, iron, and manganese; however, ladyfinger is richer in vitamin B12, vitamin B2, vitamin B5, vitamin B1, folate, and vitamin B3.
  • Ladyfinger covers your daily cholesterol needs 74% more than tofu.
  • Ladyfinger has 7 times less calcium than tofu. Tofu has 350mg of calcium, while ladyfinger has 47mg.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Tofu 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.
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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 +150%
Contains more CalciumCalcium +644.7%
Contains more IronIron +49.7%
Contains more CopperCopper +103.2%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +152.1%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +42.5%
Contains more PhosphorusPhosphorus +78.4%
~equal in Potassium ~113mg

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.
Tofu
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +250.6%
Contains more Vitamin B2Vitamin B2 +723.1%
Contains more Vitamin B3Vitamin B3 +979%
Contains more Vitamin B5Vitamin B5 +1541.2%
Contains more Vitamin B6Vitamin B6 +159.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +413.3%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 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 +333.6%
Contains more ProteinProtein +31.2%
Contains more FatsFats +90.4%
Contains more CarbsCarbs +3092.5%
Contains more OtherOther +52.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 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 -77.1%
Contains more Poly. FatPolyunsaturated fat +89.7%
Contains more Mono. FatMonounsaturated fat +254.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Ladyfinger
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Vitamin B12 0µg 0.75µg 31%
Calcium 350mg 47mg 30%
Vitamin B2 0.052mg 0.428mg 29%
Iron 5.36mg 3.58mg 22%
Vitamin B5 0.068mg 1.116mg 21%
Vitamin A 167µg 19%
Carbs 1.87g 59.7g 19%
Vitamin B1 0.081mg 0.284mg 17%
Folate 15µg 77µg 16%
Selenium 8.9µg 16%
Manganese 0.605mg 0.24mg 16%
Calories 76kcal 363kcal 14%
Vitamin B3 0.195mg 2.104mg 12%
Copper 0.193mg 0.095mg 11%
Phosphorus 97mg 173mg 11%
Saturated fat 0.691g 3.022g 11%
Polyunsaturated fat 2.699g 1.423g 9%
Monounsaturated fat 1.056g 3.745g 7%
Fats 4.78g 9.1g 7%
Sodium 7mg 147mg 6%
Vitamin B6 0.047mg 0.122mg 6%
Protein 8.08g 10.6g 5%
Choline 28.8mg 5%
Magnesium 30mg 12mg 4%
Fiber 0.3g 1g 3%
Zinc 0.8mg 1.14mg 3%
Vitamin K 2.4µg 2%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 58.7g N/A
Potassium 121mg 113mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.133mg 0%
Threonine 0.402mg 0.467mg 0%
Isoleucine 0.435mg 0.516mg 0%
Leucine 0.713mg 0.861mg 0%
Lysine 0.452mg 0.679mg 0%
Methionine 0.108mg 0.268mg 0%
Phenylalanine 0.428mg 0.511mg 0%
Valine 0.446mg 0.579mg 0%
Histidine 0.221mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Ladyfinger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
39%
Ladyfinger
Minerals Daily Need Coverage Score
59%
Tofu
35%
Ladyfinger

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 140mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 2.331g)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.