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  6. Papadum vs. Tofu

Papadum vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between Papadum and Tofu?

  • Papadum is richer in Copper, Fiber, Iron, Magnesium, Folate, Phosphorus, Potassium, and Zinc, yet Tofu is richer in Calcium.
  • Papadum's daily need coverage for Sodium is 75% higher.
  • Papadum has 8 times more Fiber than Tofu. Papadum has 18.6g of Fiber, while Tofu has 2.3g.
  • Tofu contains less Sodium.

We used Papad and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Papadum vs Tofu 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.
Papadum
Papadum
7
:
3
Tofu
Tofu
Contains more Iron +193.2%
Contains more Magnesium +367.2%
Contains more Phosphorus +102.6%
Contains more Potassium +321.9%
Contains more Zinc +116.6%
Contains more Copper +164%
Contains more Manganese +32.3%
Contains more Calcium +377.6%
Contains less Sodium -99.2%
Contains more Selenium +109.6%
Papadum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 293% 194% 166% 89% 228% 93% 333% 204% 46%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +193.2%
Contains more Magnesium +367.2%
Contains more Phosphorus +102.6%
Contains more Potassium +321.9%
Contains more Zinc +116.6%
Contains more Copper +164%
Contains more Manganese +32.3%
Contains more Calcium +377.6%
Contains less Sodium -99.2%
Contains more Selenium +109.6%

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.
Papadum
Papadum
8
:
2
Tofu
Tofu
Contains more Vitamin B1 +75.3%
Contains more Vitamin B2 +152.9%
Contains more Vitamin B3 +286.4%
Contains more Vitamin B5 +589.5%
Contains more Vitamin B6 +209.8%
Contains more Folate +655.2%
Contains more Vitamin A +232%
Contains more Vitamin C +∞%
Papadum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 0% 70% 60% 28% 56% 66% 165% 0% 1%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +75.3%
Contains more Vitamin B2 +152.9%
Contains more Vitamin B3 +286.4%
Contains more Vitamin B5 +589.5%
Contains more Vitamin B6 +209.8%
Contains more Folate +655.2%
Contains more Vitamin A +232%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papadum
Papadum
3
:
2
Tofu
Tofu
Contains more Protein +48%
Contains more Carbs +2053.6%
Contains more Other +459.3%
Contains more Fats +168.3%
Contains more Water +1900.9%
Papadum
26% 3% 60% 3% 8%
Protein: 25.56 g
Fats: 3.25 g
Carbs: 59.87 g
Water: 3.49 g
Other: 7.83 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Protein +48%
Contains more Carbs +2053.6%
Contains more Other +459.3%
Contains more Fats +168.3%
Contains more Water +1900.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papadum
Papadum
1
:
2
Tofu
Tofu
Contains less Saturated Fat -14%
Contains more Monounsaturated Fat +261.8%
Contains more Polyunsaturated fat +328.7%
Papadum
39% 19% 42%
Saturated Fat: 1.084 g
Monounsaturated Fat: 0.532 g
Polyunsaturated fat: 1.148 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -14%
Contains more Monounsaturated Fat +261.8%
Contains more Polyunsaturated fat +328.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papadum Tofu Opinion
Net carbs 41.27g 0.48g Papadum
Protein 25.56g 17.27g Papadum
Fats 3.25g 8.72g Tofu
Carbs 59.87g 2.78g Papadum
Calories 371kcal 144kcal Papadum
Fiber 18.6g 2.3g Papadum
Calcium 143mg 683mg Tofu
Iron 7.8mg 2.66mg Papadum
Magnesium 271mg 58mg Papadum
Phosphorus 385mg 190mg Papadum
Potassium 1000mg 237mg Papadum
Sodium 1745mg 14mg Tofu
Zinc 3.4mg 1.57mg Papadum
Copper 0.998mg 0.378mg Papadum
Manganese 1.562mg 1.181mg Papadum
Selenium 8.3µg 17.4µg Tofu
Vitamin A 50IU 166IU Tofu
Vitamin A RAE 13µg Papadum
Vitamin E 0.05mg Papadum
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.277mg 0.158mg Papadum
Vitamin B2 0.258mg 0.102mg Papadum
Vitamin B3 1.472mg 0.381mg Papadum
Vitamin B5 0.917mg 0.133mg Papadum
Vitamin B6 0.285mg 0.092mg Papadum
Folate 219µg 29µg Papadum
Vitamin K 0.4µg Papadum
Tryptophan 0.266mg 0.235mg Papadum
Threonine 0.886mg 0.785mg Papadum
Isoleucine 1.303mg 0.849mg Papadum
Leucine 2.115mg 1.392mg Papadum
Lysine 1.695mg 0.883mg Papadum
Methionine 0.372mg 0.211mg Papadum
Phenylalanine 1.491mg 0.835mg Papadum
Valine 1.434mg 0.87mg Papadum
Histidine 0.715mg 0.431mg Papadum
Cholesterol 4mg 0mg Tofu
Saturated Fat 1.084g 1.261g Papadum
Monounsaturated Fat 0.532g 1.925g Tofu
Polyunsaturated fat 1.148g 4.921g Tofu

Which food is preferable for your diet?

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

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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
37%
Papadum
11%
Tofu
Minerals Daily Need Coverage Score
168%
Papadum
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1731mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 4mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 31)
Which food is lower in Saturated Fat?
Papadum
Papadum is lower in Saturated Fat (difference - 0.177g)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is richer in vitamins?
Papadum
Papadum is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.