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Papadum vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between papadum and tofu?

  • Papadum is richer than tofu in copper, fiber, magnesium, folate, manganese, phosphorus, iron, potassium, and zinc.
  • Papadum's daily need coverage for copper is 89% more.
  • Papadum has 249 times more sodium than tofu. While papadum has 1745mg of sodium, tofu has only 7mg.
  • The glycemic index of tofu is lower.

We used Papad and Tofu, raw, regular, prepared with calcium sulfate types in this article.

Infographic

Papadum vs Tofu infographic
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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.
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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +803.3%
Contains more PotassiumPotassium +726.4%
Contains more IronIron +45.5%
Contains more CopperCopper +417.1%
Contains more ZincZinc +325%
Contains more PhosphorusPhosphorus +296.9%
Contains more ManganeseManganese +158.2%
Contains more CalciumCalcium +144.8%
Contains less SodiumSodium -99.6%
~equal in Selenium ~8.9µg

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%
Tofu
3
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +242%
Contains more Vitamin B2Vitamin B2 +396.2%
Contains more Vitamin B3Vitamin B3 +654.9%
Contains more Vitamin B5Vitamin B5 +1248.5%
Contains more Vitamin B6Vitamin B6 +506.4%
Contains more FolateFolate +1360%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +7100%
~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
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +216.3%
Contains more CarbsCarbs +3101.6%
Contains more OtherOther +987.5%
Contains more FatsFats +47.1%
Contains more WaterWater +2322.6%

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
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -36.3%
Contains more Mono. FatMonounsaturated fat +98.5%
Contains more Poly. FatPolyunsaturated fat +135.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papadum Tofu DV% diff.
Copper 0.998mg 0.193mg 89%
Sodium 1745mg 7mg 76%
Fiber 18.6g 0.3g 73%
Magnesium 271mg 30mg 57%
Folate 219µg 15µg 51%
Manganese 1.562mg 0.605mg 42%
Phosphorus 385mg 97mg 41%
Protein 25.56g 8.08g 35%
Iron 7.8mg 5.36mg 31%
Potassium 1000mg 121mg 26%
Zinc 3.4mg 0.8mg 24%
Calcium 143mg 350mg 21%
Carbs 59.87g 1.87g 19%
Vitamin B6 0.285mg 0.047mg 18%
Vitamin B5 0.917mg 0.068mg 17%
Vitamin B1 0.277mg 0.081mg 16%
Vitamin B2 0.258mg 0.052mg 16%
Calories 371kcal 76kcal 15%
Polyunsaturated fat 1.148g 2.699g 10%
Vitamin B3 1.472mg 0.195mg 8%
Choline 0.4mg 28.8mg 5%
Saturated fat 1.084g 0.691g 2%
Vitamin K 0.4µg 2.4µg 2%
Fats 3.25g 4.78g 2%
Monounsaturated fat 0.532g 1.056g 1%
Selenium 8.3µg 8.9µg 1%
Vitamin A 13µg 1%
Cholesterol 4mg 0mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 41.27g 1.57g N/A
Sugar 0g 0.62g N/A
Vitamin E 0.05mg 0.01mg 0%
Tryptophan 0.266mg 0.12mg 0%
Threonine 0.886mg 0.402mg 0%
Isoleucine 1.303mg 0.435mg 0%
Leucine 2.115mg 0.713mg 0%
Lysine 1.695mg 0.452mg 0%
Methionine 0.372mg 0.108mg 0%
Phenylalanine 1.491mg 0.428mg 0%
Valine 1.434mg 0.446mg 0%
Histidine 0.715mg 0.221mg 0%

Which food is preferable for your diet?

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

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
6%
Tofu
Minerals Daily Need Coverage Score
168%
Papadum
59%
Tofu

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1738mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 0.393g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Papadum
Papadum is lower in Sugar (difference - 0.62g)
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 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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.