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Tofu vs Papadum - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1738mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.393g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 31)
Which food contains less Sugars?
Papadum
Papadum contains less Sugars (difference - 0.62g)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Papadum
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Papadum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
4
Tofu
17
Papadum
Mineral Summary Score
38
Tofu
127
Papadum

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
Contains more Calcium +144.8%
Contains less Sodium -99.6%
Contains more Iron +45.5%
Contains more Potassium +726.4%
Contains more Magnesium +803.3%
Contains more Copper +417.1%
Contains more Zinc +325%
Contains more Phosphorus +296.9%
Contains more Calcium +144.8%
Contains less Sodium -99.6%
Contains more Iron +45.5%
Contains more Potassium +726.4%
Contains more Magnesium +803.3%
Contains more Copper +417.1%
Contains more Zinc +325%
Contains more Phosphorus +296.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
Contains more Vitamin C +∞%
Contains more Vitamin A +70%
Contains more Vitamin K +500%
Contains more Vitamin E +400%
Contains more Vitamin B1 +242%
Contains more Vitamin B2 +396.2%
Contains more Vitamin B3 +654.9%
Contains more Vitamin B5 +1248.5%
Contains more Vitamin B6 +506.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +70%
Contains more Vitamin K +500%
Contains more Vitamin E +400%
Contains more Vitamin B1 +242%
Contains more Vitamin B2 +396.2%
Contains more Vitamin B3 +654.9%
Contains more Vitamin B5 +1248.5%
Contains more Vitamin B6 +506.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
48%
Tofu
153%
Papadum
Carbohydrates
2%
Tofu
60%
Papadum
Fats
22%
Tofu
15%
Papadum

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Papadum Opinion
Calories 76 371 Papadum
Protein 8.08 25.56 Papadum
Fats 4.78 3.25 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 59.87 Papadum
Cholesterol 0 4 Tofu
Vitamin D 0 0
Iron 5.36 7.8 Papadum
Calcium 350 143 Tofu
Potassium 121 1000 Papadum
Magnesium 30 271 Papadum
Sugars 0.62 0 Tofu
Fiber 0.3 18.6 Papadum
Copper 0.193 0.998 Papadum
Zinc 0.8 3.4 Papadum
Starch
Phosphorus 97 385 Papadum
Sodium 7 1745 Tofu
Vitamin A 85 50 Tofu
Vitamin E 0.01 0.05 Papadum
Vitamin D 0 0
Vitamin B1 0.081 0.277 Papadum
Vitamin B2 0.052 0.258 Papadum
Vitamin B3 0.195 1.472 Papadum
Vitamin B5 0.068 0.917 Papadum
Vitamin B6 0.047 0.285 Papadum
Vitamin B12 0 0
Vitamin K 2.4 0.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 Papadum
Saturated Fat 0.691 1.084 Tofu
Monounsaturated Fat 1.056 0.532 Tofu
Polyunsaturated fat 2.699 1.148 Tofu
Tryptophan 0.12 0.266 Papadum
Threonine 0.402 0.886 Papadum
Isoleucine 0.435 1.303 Papadum
Leucine 0.713 2.115 Papadum
Lysine 0.452 1.695 Papadum
Methionine 0.108 0.372 Papadum
Phenylalanine 0.428 1.491 Papadum
Valine 0.446 1.434 Papadum
Histidine 0.221 0.715 Papadum
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.