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  6. Tofu vs. Papadum

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.

Infographic

Tofu 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.
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%
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 +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.
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Papadum 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%
Zinc 1.57mg 3.4mg 17%
Manganese 1.181mg 1.562mg 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%
Cholesterol 0mg 4mg 1%
Vitamin A 13µg 1%
Saturated fat 1.261g 1.084g 1%
Protein per 100 calories 12g 6.9g N/A
Calories per 10 g protein 83kcal 145kcal N/A
Weight per 100 calories 69g 27g N/A
Unsaturated / Saturated Fat ratio 5.4 1.5 N/A
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
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
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 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
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
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 +261.8%
Contains more Poly. FatPolyunsaturated fat +328.7%
Contains less Sat. FatSaturated fat -14%

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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. 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.