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  6. Soybean raw vs. Papadum

Soybean raw vs. Papadum — In-Depth Nutrition Comparison

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How are soybean raw and papadum different?

  • Soybean raw is richer in iron, copper, vitamin B1, vitamin B2, phosphorus, manganese, folate, and vitamin K, while papadum is higher in fiber.
  • Soybean raw covers your daily need for iron, 99% more than papadum.
  • Soybean raw contains 118 times more vitamin K than papadum. Soybean raw contains 47µg of vitamin K, while papadum contains 0.4µg.
  • Soybean raw is lower in sodium.
  • Papadum has a higher glycemic index (46) than soybean raw (14).

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

Infographic

Soybean raw vs Papadum 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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%
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 ~271mg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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%
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 B6Vitamin B6 +32.3%
Contains more Vitamin KVitamin K +11650%
Contains more FolateFolate +71.2%
Contains more CholineCholine +28875%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B5Vitamin B5 +15.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.472mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +42.8%
Contains more FatsFats +513.5%
Contains more WaterWater +144.7%
Contains more CarbsCarbs +98.5%
Contains more OtherOther +60.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains more Mono. FatMonounsaturated fat +727.8%
Contains more Poly. FatPolyunsaturated fat +880.4%
Contains less Sat. FatSaturated fat -62.4%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.