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  6. Papadum vs. Soybean raw

Papadum vs. Soybean raw — In-Depth Nutrition Comparison

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How are papadum and soybean raw different?

  • Papadum is richer in fiber, while soybean raw is higher in iron, copper, vitamin B1, vitamin B2, phosphorus, manganese, folate, and vitamin K.
  • Soybean raw covers your daily need for iron, 99% more than papadum.
  • Papadum contains 873 times more sodium than soybean raw. Papadum contains 1745mg of sodium, while soybean raw contains 2mg.
  • Papadum has a higher glycemic index (46) than soybean raw (14).

Papad and Soybeans, mature seeds, raw types were used in this article.

Infographic

Papadum vs Soybean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more CalciumCalcium +93.7%
Contains more PotassiumPotassium +79.7%
Contains more IronIron +101.3%
Contains more CopperCopper +66.1%
Contains more ZincZinc +43.8%
Contains more PhosphorusPhosphorus +82.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +61.1%
Contains more SeleniumSelenium +114.5%
~equal in Magnesium ~280mg

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 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%
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B5Vitamin B5 +15.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +215.5%
Contains more Vitamin B2Vitamin B2 +237.2%
Contains more Vitamin B3Vitamin B3 +10.3%
Contains more Vitamin B6Vitamin B6 +32.3%
Contains more Vitamin KVitamin K +11650%
Contains more FolateFolate +71.2%
Contains more CholineCholine +28875%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Soybean raw DV% diff.
Iron 7.8mg 15.7mg 99%
Sodium 1745mg 2mg 76%
Copper 0.998mg 1.658mg 73%
Polyunsaturated fat 1.148g 11.255g 67%
Vitamin B1 0.277mg 0.874mg 50%
Vitamin B2 0.258mg 0.87mg 47%
Phosphorus 385mg 704mg 46%
Manganese 1.562mg 2.517mg 42%
Vitamin K 0.4µg 47µg 39%
Folate 219µg 375µg 39%
Fiber 18.6g 9.3g 37%
Fats 3.25g 19.94g 26%
Potassium 1000mg 1797mg 23%
Protein 25.56g 36.49g 22%
Choline 0.4mg 115.9mg 21%
Selenium 8.3µg 17.8µg 17%
Zinc 3.4mg 4.89mg 14%
Calcium 143mg 277mg 13%
Monounsaturated fat 0.532g 4.404g 10%
Carbs 59.87g 30.16g 10%
Saturated fat 1.084g 2.884g 8%
Vitamin B6 0.285mg 0.377mg 7%
Vitamin C 0mg 6mg 7%
Vitamin E 0.05mg 0.85mg 5%
Calories 371kcal 446kcal 4%
Vitamin B5 0.917mg 0.793mg 2%
Magnesium 271mg 280mg 2%
Vitamin B3 1.472mg 1.623mg 1%
Vitamin A 13µg 1µg 1%
Cholesterol 4mg 0mg 1%
Net carbs 41.27g 20.86g N/A
Sugar 0g 7.33g N/A
Tryptophan 0.266mg 0.591mg 0%
Threonine 0.886mg 1.766mg 0%
Isoleucine 1.303mg 1.971mg 0%
Leucine 2.115mg 3.309mg 0%
Lysine 1.695mg 2.706mg 0%
Methionine 0.372mg 0.547mg 0%
Phenylalanine 1.491mg 2.122mg 0%
Valine 1.434mg 2.029mg 0%
Histidine 0.715mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more CarbsCarbs +98.5%
Contains more OtherOther +60.8%
Contains more ProteinProtein +42.8%
Contains more FatsFats +513.5%
Contains more WaterWater +144.7%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -62.4%
Contains more Mono. FatMonounsaturated fat +727.8%
Contains more Poly. FatPolyunsaturated fat +880.4%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.