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

Tofu vs. Ladyfinger — In-Depth Nutrition Comparison

Compare

How are tofu and ladyfinger different?

  • Tofu is higher in calcium, manganese, copper, and magnesium; however, ladyfinger is richer in vitamin B12, vitamin B2, vitamin B5, folate, and iron.
  • Daily need coverage for cholesterol for ladyfinger is 74% higher.
  • Tofu contains 15 times more calcium than ladyfinger. While tofu contains 683mg of calcium, ladyfinger contains only 47mg.

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

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
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%
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 +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%
Contains more SeleniumSelenium +∞%
Contains more IronIron +34.6%
~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.
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%
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 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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Calcium 683mg 47mg 64%
Manganese 1.181mg 0.24mg 41%
Selenium 17.4µg 32%
Vitamin B12 0µg 0.75µg 31%
Copper 0.378mg 0.095mg 31%
Vitamin B2 0.102mg 0.428mg 25%
Polyunsaturated fat 4.921g 1.423g 23%
Vitamin B5 0.133mg 1.116mg 20%
Vitamin A 167µg 19%
Carbs 2.78g 59.7g 19%
Protein 17.27g 10.6g 13%
Folate 29µg 77µg 12%
Iron 2.66mg 3.58mg 12%
Vitamin B3 0.381mg 2.104mg 11%
Vitamin B1 0.158mg 0.284mg 11%
Calories 144kcal 363kcal 11%
Magnesium 58mg 12mg 11%
Saturated fat 1.261g 3.022g 8%
Sodium 14mg 147mg 6%
Fiber 2.3g 1g 5%
Monounsaturated fat 1.925g 3.745g 5%
Zinc 1.57mg 1.14mg 4%
Potassium 237mg 113mg 4%
Vitamin B6 0.092mg 0.122mg 2%
Phosphorus 190mg 173mg 2%
Fats 8.72g 9.1g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 58.7g N/A
Tryptophan 0.235mg 0.133mg 0%
Threonine 0.785mg 0.467mg 0%
Isoleucine 0.849mg 0.516mg 0%
Leucine 1.392mg 0.861mg 0%
Lysine 0.883mg 0.679mg 0%
Methionine 0.211mg 0.268mg 0%
Phenylalanine 0.835mg 0.511mg 0%
Valine 0.87mg 0.579mg 0%
Histidine 0.431mg 0.248mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +62.9%
Contains more WaterWater +258.1%
Contains more OtherOther +27.3%
Contains more CarbsCarbs +2047.5%
~equal in Fats ~9.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -58.3%
Contains more Poly. FatPolyunsaturated fat +245.8%
Contains more Mono. FatMonounsaturated fat +94.5%

People also compare

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

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/172475/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.