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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
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
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
39%
Minerals Daily Need Coverage Score
59%
35%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 140mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 2.331g)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Ladyfinger is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
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.