Papadum vs. Soybean — In-Depth Nutrition Comparison

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How are papadum and soybeans different?

Papadum is higher in copper, fiber, magnesium, folate, iron, manganese, zinc, and phosphorus; however, soybeans are richer in vitamin K.
Daily need coverage for sodium for papadum is 76% higher.
Papadum contains 4 times more folate than soybeans. While papadum contains 219µg of folate, soybeans contain only 54µg.
Soybeans have less sodium.
Soybeans have a lower glycemic index (14) than papadum (46).

Papad and Soybeans, mature cooked, boiled, without salt are the varieties used in this article.

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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.

Papadum

Soybean

Contains more MagnesiumMagnesium	+215.1%
Contains more CalciumCalcium	+40.2%
Contains more PotassiumPotassium	+94.2%
Contains more IronIron	+51.8%
Contains more CopperCopper	+145.2%
Contains more ZincZinc	+195.7%
Contains more PhosphorusPhosphorus	+57.1%
Contains more ManganeseManganese	+89.6%
Contains more SeleniumSelenium	+13.7%

Contains less SodiumSodium

-99.9%

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.

Papadum

Soybean

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+78.7%
Contains more Vitamin B3Vitamin B3	+268.9%
Contains more Vitamin B5Vitamin B5	+412.3%
Contains more Vitamin B6Vitamin B6	+21.8%
Contains more FolateFolate	+305.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+600%
Contains more Vitamin B2Vitamin B2	+10.5%
Contains more Vitamin KVitamin K	+4700%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	1745mg	1mg	76%
Copper	0.998mg	0.407mg	66%
Fiber	18.6g	6g	50%
Magnesium	271mg	86mg	44%
Folate	219µg	54µg	41%
Iron	7.8mg	5.14mg	33%
Manganese	1.562mg	0.824mg	32%
Polyunsaturated fat	1.148g	5.064g	26%
Zinc	3.4mg	1.15mg	20%
Phosphorus	385mg	245mg	20%
Carbs	59.87g	8.36g	17%
Vitamin K	0.4µg	19.2µg	16%
Protein	25.56g	18.21g	15%
Vitamin B5	0.917mg	0.179mg	15%
Potassium	1000mg	515mg	14%
Calories	371kcal	172kcal	10%
Vitamin B1	0.277mg	0.155mg	10%
Fats	3.25g	8.97g	9%
Choline	0.4mg	47.5mg	9%
Vitamin B3	1.472mg	0.399mg	7%
Calcium	143mg	102mg	4%
Vitamin B6	0.285mg	0.234mg	4%
Monounsaturated fat	0.532g	1.981g	4%
Vitamin C	0mg	1.7mg	2%
Vitamin E	0.05mg	0.35mg	2%
Selenium	8.3µg	7.3µg	2%
Vitamin B2	0.258mg	0.285mg	2%
Cholesterol	4mg	0mg	1%
Vitamin A	13µg	0µg	1%
Saturated fat	1.084g	1.297g	1%
Protein per 100 calories	6.9g	11g	N/A
Calories per 10 g protein	145kcal	94kcal	N/A
Weight per 100 calories	27g	58g	N/A
Unsaturated / Saturated Fat ratio	1.5	5.4	N/A
Net carbs	41.27g	2.36g	N/A
Sugar	0g	3g	N/A
Tryptophan	0.266mg	0.242mg	0%
Threonine	0.886mg	0.723mg	0%
Isoleucine	1.303mg	0.807mg	0%
Leucine	2.115mg	1.355mg	0%
Lysine	1.695mg	1.108mg	0%
Methionine	0.372mg	0.224mg	0%
Phenylalanine	1.491mg	0.869mg	0%
Valine	1.434mg	0.831mg	0%
Histidine	0.715mg	0.449mg	0%