Okara vs. Papadum — In-Depth Nutrition Comparison
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Significant differences between okara and papadum
- Papadum is richer than okara in copper, iron, magnesium, manganese, folate, phosphorus, zinc, potassium, and vitamin B1.
- Papadum covers your daily copper needs 89% more than okara.
- Okara is lower in sodium.
Specific food types used in this comparison are Okara and Papad.
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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 less SodiumSodium | -99.5% |
| Contains more SeleniumSelenium | +27.7% |
| Contains more MagnesiumMagnesium | +942.3% |
| Contains more CalciumCalcium | +78.8% |
| Contains more PotassiumPotassium | +369.5% |
| Contains more IronIron | +500% |
| Contains more CopperCopper | +399% |
| Contains more ZincZinc | +507.1% |
| Contains more PhosphorusPhosphorus | +541.7% |
| Contains more ManganeseManganese | +286.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1285% |
| Contains more Vitamin B2Vitamin B2 | +1190% |
| Contains more Vitamin B3Vitamin B3 | +1372% |
| Contains more Vitamin B5Vitamin B5 | +942% |
| Contains more Vitamin B6Vitamin B6 | +147.8% |
| Contains more FolateFolate | +742.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2239.3% |
| Contains more ProteinProtein | +626.1% |
| Contains more FatsFats | +87.9% |
| Contains more CarbsCarbs | +389.5% |
| Contains more OtherOther | +789.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.2% |
| Contains more Mono. FatMonounsaturated fat | +80.3% |
| Contains more Poly. FatPolyunsaturated fat | +52.1% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.2mg | 0.998mg | 89% |
| Iron | 1.3mg | 7.8mg | 81% |
| Sodium | 9mg | 1745mg | 75% |
| Fiber | 18.6g | 74% | |
| Magnesium | 26mg | 271mg | 58% |
| Manganese | 0.404mg | 1.562mg | 50% |
| Folate | 26µg | 219µg | 48% |
| Phosphorus | 60mg | 385mg | 46% |
| Protein | 3.52g | 25.56g | 44% |
| Zinc | 0.56mg | 3.4mg | 26% |
| Potassium | 213mg | 1000mg | 23% |
| Vitamin B1 | 0.02mg | 0.277mg | 21% |
| Vitamin B2 | 0.02mg | 0.258mg | 18% |
| Vitamin B5 | 0.088mg | 0.917mg | 17% |
| Carbs | 12.23g | 59.87g | 16% |
| Calories | 76kcal | 371kcal | 15% |
| Vitamin B6 | 0.115mg | 0.285mg | 13% |
| Vitamin B3 | 0.1mg | 1.472mg | 9% |
| Calcium | 80mg | 143mg | 6% |
| Saturated fat | 0.193g | 1.084g | 4% |
| Selenium | 10.6µg | 8.3µg | 4% |
| Polyunsaturated fat | 0.755g | 1.148g | 3% |
| Fats | 1.73g | 3.25g | 2% |
| Vitamin A | 0µg | 13µg | 1% |
| Cholesterol | 0mg | 4mg | 1% |
| Monounsaturated fat | 0.295g | 0.532g | 1% |
| Net carbs | 12.23g | 41.27g | N/A |
| Vitamin E | 0.05mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Choline | 0.4mg | 0% | |
| Tryptophan | 0.05mg | 0.266mg | 0% |
| Threonine | 0.131mg | 0.886mg | 0% |
| Isoleucine | 0.159mg | 1.303mg | 0% |
| Leucine | 0.244mg | 2.115mg | 0% |
| Lysine | 0.212mg | 1.695mg | 0% |
| Methionine | 0.041mg | 0.372mg | 0% |
| Phenylalanine | 0.157mg | 1.491mg | 0% |
| Valine | 0.162mg | 1.434mg | 0% |
| Histidine | 0.093mg | 0.715mg | 0% |
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
5%
34%
Minerals Daily Need Coverage Score
33%
168%
Comparison summary
Which food is richer in minerals?
Papadum is relatively richer in minerals
Which food is richer in vitamins?
Papadum is relatively richer in vitamins
Which food is lower in Cholesterol?
Okara is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Okara is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Okara contains less Sodium (difference - 1736mg)
Which food is lower in Saturated fat?
Okara is lower in Saturated fat (difference - 0.891g)
Which food is lower in glycemic index?
Okara is lower in glycemic index (difference - 46)
Which food is cheaper?
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The foods are relatively equal in price ($)