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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.

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

Infographic

Tofu vs Papadum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
Contains more Calcium +377.6%
Contains less Sodium -99.2%
Contains more Iron +193.2%
Contains more Magnesium +367.2%
Contains more Phosphorus +102.6%
Contains more Potassium +321.9%
Contains more Zinc +116.6%
Contains more Copper +164%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 293% 194% 166% 89% 228% 93% 333%
Contains more Calcium +377.6%
Contains less Sodium -99.2%
Contains more Iron +193.2%
Contains more Magnesium +367.2%
Contains more Phosphorus +102.6%
Contains more Potassium +321.9%
Contains more Zinc +116.6%
Contains more Copper +164%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
Contains more Vitamin A +232%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.3%
Contains more Vitamin B2 +152.9%
Contains more Vitamin B3 +286.4%
Contains more Vitamin B5 +589.5%
Contains more Vitamin B6 +209.8%
Contains more Folate +655.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 0% 70% 60% 28% 56% 66% 165% 0% 1%
Contains more Vitamin A +232%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +75.3%
Contains more Vitamin B2 +152.9%
Contains more Vitamin B3 +286.4%
Contains more Vitamin B5 +589.5%
Contains more Vitamin B6 +209.8%
Contains more Folate +655.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Papadum
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Papadum Opinion
Net carbs 0.48g 41.27g Papadum
Protein 17.27g 25.56g Papadum
Fats 8.72g 3.25g Tofu
Carbs 2.78g 59.87g Papadum
Calories 144kcal 371kcal Papadum
Starch g g
Fructose g g
Sugar g 0g Tofu
Fiber 2.3g 18.6g Papadum
Calcium 683mg 143mg Tofu
Iron 2.66mg 7.8mg Papadum
Magnesium 58mg 271mg Papadum
Phosphorus 190mg 385mg Papadum
Potassium 237mg 1000mg Papadum
Sodium 14mg 1745mg Tofu
Zinc 1.57mg 3.4mg Papadum
Copper 0.378mg 0.998mg Papadum
Vitamin A 166IU 50IU Tofu
Vitamin E mg 0.05mg Papadum
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.277mg Papadum
Vitamin B2 0.102mg 0.258mg Papadum
Vitamin B3 0.381mg 1.472mg Papadum
Vitamin B5 0.133mg 0.917mg Papadum
Vitamin B6 0.092mg 0.285mg Papadum
Folate 29µg 219µg Papadum
Vitamin B12 0µg 0µg
Vitamin K µg 0.4µg Papadum
Tryptophan 0.235mg 0.266mg Papadum
Threonine 0.785mg 0.886mg Papadum
Isoleucine 0.849mg 1.303mg Papadum
Leucine 1.392mg 2.115mg Papadum
Lysine 0.883mg 1.695mg Papadum
Methionine 0.211mg 0.372mg Papadum
Phenylalanine 0.835mg 1.491mg Papadum
Valine 0.87mg 1.434mg Papadum
Histidine 0.431mg 0.715mg Papadum
Cholesterol 0mg 4mg Tofu
Trans Fat 0g g Papadum
Saturated Fat 1.261g 1.084g Papadum
Monounsaturated Fat 1.925g 0.532g Tofu
Polyunsaturated fat 4.921g 1.148g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Papadum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
37
Papadum
Mineral Summary Score
77
Tofu
179
Papadum

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
153%
Papadum
Carbohydrates
3%
Tofu
60%
Papadum
Fats
40%
Tofu
15%
Papadum

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1731mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 4mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 31)
Which food is lower in Saturated Fat?
Papadum
Papadum is lower in Saturated Fat (difference - 0.177g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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