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  6. Papadum vs. Tofu

Papadum vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between papadum and tofu?

  • Papadum is richer in copper, fiber, iron, magnesium, folate, phosphorus, potassium, and zinc, yet tofu is richer in calcium.
  • Papadum's daily need coverage for sodium is 75% higher.
  • Papadum has 8 times more fiber than tofu. Papadum has 18.6g of fiber, while tofu has 2.3g.
  • Tofu contains less sodium.
  • Tofu has a lower glycemic index than papadum.

We used Papad and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Papadum vs Tofu 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%
Tofu
Tofu
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +367.2%
Contains more PotassiumPotassium +321.9%
Contains more IronIron +193.2%
Contains more CopperCopper +164%
Contains more ZincZinc +116.6%
Contains more PhosphorusPhosphorus +102.6%
Contains more ManganeseManganese +32.3%
Contains more CalciumCalcium +377.6%
Contains less SodiumSodium -99.2%
Contains more SeleniumSelenium +109.6%

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.
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%
Tofu
Tofu
1
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +75.3%
Contains more Vitamin B2Vitamin B2 +152.9%
Contains more Vitamin B3Vitamin B3 +286.4%
Contains more Vitamin B5Vitamin B5 +589.5%
Contains more Vitamin B6Vitamin B6 +209.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +655.2%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Tofu DV% diff.
Sodium 1745mg 14mg 75%
Copper 0.998mg 0.378mg 69%
Fiber 18.6g 2.3g 65%
Iron 7.8mg 2.66mg 64%
Calcium 143mg 683mg 54%
Magnesium 271mg 58mg 51%
Folate 219µg 29µg 48%
Phosphorus 385mg 190mg 28%
Polyunsaturated fat 1.148g 4.921g 25%
Potassium 1000mg 237mg 22%
Carbs 59.87g 2.78g 19%
Protein 25.56g 17.27g 17%
Zinc 3.4mg 1.57mg 17%
Manganese 1.562mg 1.181mg 17%
Selenium 8.3µg 17.4µg 17%
Vitamin B5 0.917mg 0.133mg 16%
Vitamin B6 0.285mg 0.092mg 15%
Vitamin B2 0.258mg 0.102mg 12%
Calories 371kcal 144kcal 11%
Vitamin B1 0.277mg 0.158mg 10%
Fats 3.25g 8.72g 8%
Vitamin B3 1.472mg 0.381mg 7%
Monounsaturated fat 0.532g 1.925g 3%
Cholesterol 4mg 0mg 1%
Vitamin A 13µg 1%
Saturated fat 1.084g 1.261g 1%
Protein per 100 calories 6.9g 12g N/A
Calories per 10 g protein 145kcal 83kcal N/A
Weight per 100 calories 27g 69g N/A
Unsaturated / Saturated Fat ratio 1.5 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 41.27g 0.48g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.266mg 0.235mg 0%
Threonine 0.886mg 0.785mg 0%
Isoleucine 1.303mg 0.849mg 0%
Leucine 2.115mg 1.392mg 0%
Lysine 1.695mg 0.883mg 0%
Methionine 0.372mg 0.211mg 0%
Phenylalanine 1.491mg 0.835mg 0%
Valine 1.434mg 0.87mg 0%
Histidine 0.715mg 0.431mg 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
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more ProteinProtein +48%
Contains more CarbsCarbs +2053.6%
Contains more OtherOther +459.3%
Contains more FatsFats +168.3%
Contains more WaterWater +1900.9%

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
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -14%
Contains more Mono. FatMonounsaturated fat +261.8%
Contains more Poly. FatPolyunsaturated fat +328.7%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.