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Papadum vs. Soba — In-Depth Nutrition Comparison

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A recap on differences between papadum and soba

  • Soba has less copper, iron, magnesium, folate, manganese, phosphorus, zinc, potassium, and vitamin B6.
  • Papadum covers your daily copper needs 110% more than soba.
  • Soba contains 31 times less folate than papadum. Papadum contains 219µg of folate, while soba contains 7µg.
  • Soba has less sodium.

Food varieties used in this article are Papad and Noodles, japanese, soba, cooked.

Infographic

Papadum vs Soba 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%
Soba
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +2911.1%
Contains more CalciumCalcium +3475%
Contains more PotassiumPotassium +2757.1%
Contains more IronIron +1525%
Contains more CopperCopper +12375%
Contains more ZincZinc +2733.3%
Contains more PhosphorusPhosphorus +1440%
Contains more ManganeseManganese +317.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -96.6%

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
10
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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Soba
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% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +194.7%
Contains more Vitamin B2Vitamin B2 +892.3%
Contains more Vitamin B3Vitamin B3 +188.6%
Contains more Vitamin B5Vitamin B5 +290.2%
Contains more Vitamin B6Vitamin B6 +612.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3028.6%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Soba
1
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more ProteinProtein +405.1%
Contains more FatsFats +3150%
Contains more CarbsCarbs +179.2%
Contains more OtherOther +1907.7%
Contains more WaterWater +1992%

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
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +1946.2%
Contains more Poly. FatPolyunsaturated fat +3603.2%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papadum Soba DV% diff.
Copper 0.998mg 0.008mg 110%
Iron 7.8mg 0.48mg 92%
Fiber 18.6g 74%
Sodium 1745mg 60mg 73%
Magnesium 271mg 9mg 62%
Folate 219µg 7µg 53%
Manganese 1.562mg 0.374mg 52%
Phosphorus 385mg 25mg 51%
Protein 25.56g 5.06g 41%
Zinc 3.4mg 0.12mg 30%
Potassium 1000mg 35mg 28%
Vitamin B6 0.285mg 0.04mg 19%
Vitamin B2 0.258mg 0.026mg 18%
Vitamin B1 0.277mg 0.094mg 15%
Selenium 8.3µg 15%
Vitamin B5 0.917mg 0.235mg 14%
Calories 371kcal 99kcal 14%
Calcium 143mg 4mg 14%
Carbs 59.87g 21.44g 13%
Polyunsaturated fat 1.148g 0.031g 7%
Vitamin B3 1.472mg 0.51mg 6%
Saturated fat 1.084g 0.019g 5%
Fats 3.25g 0.1g 5%
Monounsaturated fat 0.532g 0.026g 1%
Cholesterol 4mg 0mg 1%
Vitamin A 13µg 0µg 1%
Net carbs 41.27g 21.44g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.266mg 0.072mg 0%
Threonine 0.886mg 0.177mg 0%
Isoleucine 1.303mg 0.195mg 0%
Leucine 2.115mg 0.33mg 0%
Lysine 1.695mg 0.214mg 0%
Methionine 0.372mg 0.072mg 0%
Phenylalanine 1.491mg 0.217mg 0%
Valine 1.434mg 0.249mg 0%
Histidine 0.715mg 0.119mg 0%

Which food is preferable for your diet?

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

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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
34%
Papadum
5%
Soba
Minerals Daily Need Coverage Score
168%
Papadum
10%
Soba

Comparison summary

Which food is lower in Cholesterol?
Soba
Soba is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Soba
Soba contains less Sodium (difference - 1685mg)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 1.065g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (46)
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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.