Tofu vs. Papadum — In-Depth Nutrition Comparison
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What are the main differences between tofu and papadum?
- Tofu is richer in calcium, yet papadum is richer in copper, fiber, iron, magnesium, folate, phosphorus, potassium, and zinc.
- Papadum's daily need coverage for sodium is 75% higher.
- Tofu has 5 times more calcium than papadum. Tofu has 683mg of calcium, while papadum has 143mg.
- Tofu contains less sodium.
- Tofu has a lower glycemic index than papadum.
We used Tofu, raw, firm, prepared with calcium sulfate and Papad types in this comparison.
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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.
| Contains more CalciumCalcium | +377.6% |
| Contains less SodiumSodium | -99.2% |
| Contains more SeleniumSelenium | +109.6% |
| 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% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| 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 FolateFolate | +655.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 14mg | 1745mg | 75% |
| Copper | 0.378mg | 0.998mg | 69% |
| Fiber | 2.3g | 18.6g | 65% |
| Iron | 2.66mg | 7.8mg | 64% |
| Calcium | 683mg | 143mg | 54% |
| Magnesium | 58mg | 271mg | 51% |
| Folate | 29µg | 219µg | 48% |
| Phosphorus | 190mg | 385mg | 28% |
| Polyunsaturated fat | 4.921g | 1.148g | 25% |
| Potassium | 237mg | 1000mg | 22% |
| Carbs | 2.78g | 59.87g | 19% |
| Protein | 17.27g | 25.56g | 17% |
| Manganese | 1.181mg | 1.562mg | 17% |
| Zinc | 1.57mg | 3.4mg | 17% |
| Selenium | 17.4µg | 8.3µg | 17% |
| Vitamin B5 | 0.133mg | 0.917mg | 16% |
| Vitamin B6 | 0.092mg | 0.285mg | 15% |
| Vitamin B2 | 0.102mg | 0.258mg | 12% |
| Calories | 144kcal | 371kcal | 11% |
| Vitamin B1 | 0.158mg | 0.277mg | 10% |
| Fats | 8.72g | 3.25g | 8% |
| Vitamin B3 | 0.381mg | 1.472mg | 7% |
| Monounsaturated fat | 1.925g | 0.532g | 3% |
| Saturated fat | 1.261g | 1.084g | 1% |
| Cholesterol | 0mg | 4mg | 1% |
| Vitamin A | 13µg | 1% | |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 41.27g | N/A |
| Vitamin E | 0.05mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Choline | 0.4mg | 0% | |
| Tryptophan | 0.235mg | 0.266mg | 0% |
| Threonine | 0.785mg | 0.886mg | 0% |
| Isoleucine | 0.849mg | 1.303mg | 0% |
| Leucine | 1.392mg | 2.115mg | 0% |
| Lysine | 0.883mg | 1.695mg | 0% |
| Methionine | 0.211mg | 0.372mg | 0% |
| Phenylalanine | 0.835mg | 1.491mg | 0% |
| Valine | 0.87mg | 1.434mg | 0% |
| Histidine | 0.431mg | 0.715mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +168.3% |
| Contains more WaterWater | +1900.9% |
| Contains more ProteinProtein | +48% |
| Contains more CarbsCarbs | +2053.6% |
| Contains more OtherOther | +459.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +261.8% |
| Contains more Poly. FatPolyunsaturated fat | +328.7% |
| Contains less Sat. FatSaturated fat | -14% |
