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  6. Papadum vs. Okara

Papadum vs. Okara — In-Depth Nutrition Comparison

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Significant differences between papadum and okara

  • 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.
  • Papadum has 194 times more sodium than okara. Papadum has 1745mg of sodium, while okara has 9mg.

Specific food types used in this comparison are Papad and Okara.

Infographic

Papadum vs Okara 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Okara
Okara
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 19% 49% 67% 15% 26% 1.2% 53% 58%
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%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +27.7%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 4.3% 1% 69% 60% 28% 55% 66% 0% 1% 164%
Okara
Okara
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 5% 4.6% 1.9% 5.3% 27% 0% 0% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +742.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Okara DV% diff.
Copper 0.998mg 0.2mg 89%
Iron 7.8mg 1.3mg 81%
Sodium 1745mg 9mg 75%
Fiber 18.6g 74%
Magnesium 271mg 26mg 58%
Manganese 1.562mg 0.404mg 50%
Folate 219µg 26µg 48%
Phosphorus 385mg 60mg 46%
Protein 25.56g 3.52g 44%
Zinc 3.4mg 0.56mg 26%
Potassium 1000mg 213mg 23%
Vitamin B1 0.277mg 0.02mg 21%
Vitamin B2 0.258mg 0.02mg 18%
Vitamin B5 0.917mg 0.088mg 17%
Carbs 59.87g 12.23g 16%
Calories 371kcal 76kcal 15%
Vitamin B6 0.285mg 0.115mg 13%
Vitamin B3 1.472mg 0.1mg 9%
Calcium 143mg 80mg 6%
Selenium 8.3µg 10.6µg 4%
Saturated fat 1.084g 0.193g 4%
Polyunsaturated fat 1.148g 0.755g 3%
Fats 3.25g 1.73g 2%
Cholesterol 4mg 0mg 1%
Vitamin A 13µg 0µg 1%
Monounsaturated fat 0.532g 0.295g 1%
Protein per 100 calories 6.9g 4.6g N/A
Calories per 10 g protein 145kcal 216kcal N/A
Weight per 100 calories 27g 132g N/A
Unsaturated / Saturated Fat ratio 1.5 5.4 N/A
Net carbs 41.27g 12.23g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.266mg 0.05mg 0%
Threonine 0.886mg 0.131mg 0%
Isoleucine 1.303mg 0.159mg 0%
Leucine 2.115mg 0.244mg 0%
Lysine 1.695mg 0.212mg 0%
Methionine 0.372mg 0.041mg 0%
Phenylalanine 1.491mg 0.157mg 0%
Valine 1.434mg 0.162mg 0%
Histidine 0.715mg 0.093mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Okara
Okara
1
4% 2% 12% 82%
Protein: 3.52 g
Fats: 1.73 g
Carbs: 12.23 g
Water: 81.64 g
Other: 0.88 g
Contains more ProteinProtein +626.1%
Contains more FatsFats +87.9%
Contains more CarbsCarbs +389.5%
Contains more OtherOther +789.8%
Contains more WaterWater +2239.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Okara
Okara
1
16% 24% 61%
Saturated fat: Sat. Fat 0.193 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.755 g
Contains more Mono. FatMonounsaturated fat +80.3%
Contains more Poly. FatPolyunsaturated fat +52.1%
Contains less Sat. FatSaturated fat -82.2%

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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. Okara - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172452/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.