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Oat vs. Papadum — In-Depth Nutrition Comparison

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How are Oat and Papadum different?

  • Oat is richer in Manganese, Vitamin B1, and Phosphorus, while Papadum is higher in Copper, Folate, Iron, Fiber, Magnesium, and Potassium.
  • Oat covers your daily need of Manganese 146% more than Papadum.
  • Oat contains 3 times more Vitamin B1 than Papadum. Oat contains 0.763mg of Vitamin B1, while Papadum contains 0.277mg.
  • Oat is lower in Sodium.

Oats and Papad types were used in this article.

Infographic

Oat 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.
Oat
4
:
Contains more Phosphorus +35.8%
Contains less Sodium -99.9%
Contains more Zinc +16.8%
Contains more Manganese +214.7%
Contains more Calcium +164.8%
Contains more Iron +65.3%
Contains more Magnesium +53.1%
Contains more Potassium +133.1%
Contains more Copper +59.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 293% 194% 166% 89% 228% 93% 333% 204% 46%
Contains more Phosphorus +35.8%
Contains less Sodium -99.9%
Contains more Zinc +16.8%
Contains more Manganese +214.7%
Contains more Calcium +164.8%
Contains more Iron +65.3%
Contains more Magnesium +53.1%
Contains more Potassium +133.1%
Contains more Copper +59.4%

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.
Oat
2
:
Contains more Vitamin B1 +175.5%
Contains more Vitamin B5 +47.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +85.6%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B6 +139.5%
Contains more Folate +291.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 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 B1 +175.5%
Contains more Vitamin B5 +47.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +85.6%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B6 +139.5%
Contains more Folate +291.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
3
:
Contains more Fats +112.3%
Contains more Carbs +10.7%
Contains more Water +135.5%
Contains more Protein +51.3%
Contains more Other +355.2%
Equal in Carbs - 59.87
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 Fats +112.3%
Contains more Carbs +10.7%
Contains more Water +135.5%
Contains more Protein +51.3%
Contains more Other +355.2%
Equal in Carbs - 59.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
Contains more Monounsaturated Fat +309.4%
Contains more Polyunsaturated fat +120.8%
Contains less Saturated Fat -10.9%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
39% 19% 42%
Saturated Fat: 1.084 g
Monounsaturated Fat: 0.532 g
Polyunsaturated fat: 1.148 g
Contains more Monounsaturated Fat +309.4%
Contains more Polyunsaturated fat +120.8%
Contains less Saturated Fat -10.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Papadum
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok

All nutrients comparison - raw data values

Nutrient Oat Papadum Opinion
Net carbs 55.67g 41.27g Oat
Protein 16.89g 25.56g Papadum
Fats 6.9g 3.25g Oat
Carbs 66.27g 59.87g Oat
Calories 389kcal 371kcal Oat
Fiber 10.6g 18.6g Papadum
Calcium 54mg 143mg Papadum
Iron 4.72mg 7.8mg Papadum
Magnesium 177mg 271mg Papadum
Phosphorus 523mg 385mg Oat
Potassium 429mg 1000mg Papadum
Sodium 2mg 1745mg Oat
Zinc 3.97mg 3.4mg Oat
Copper 0.626mg 0.998mg Papadum
Manganese 4.916mg 1.562mg Oat
Selenium 8.3µg Papadum
Vitamin A 0IU 50IU Papadum
Vitamin A RAE 0µg 13µg Papadum
Vitamin E 0.05mg Papadum
Vitamin B1 0.763mg 0.277mg Oat
Vitamin B2 0.139mg 0.258mg Papadum
Vitamin B3 0.961mg 1.472mg Papadum
Vitamin B5 1.349mg 0.917mg Oat
Vitamin B6 0.119mg 0.285mg Papadum
Folate 56µg 219µg Papadum
Vitamin K 0.4µg Papadum
Tryptophan 0.234mg 0.266mg Papadum
Threonine 0.575mg 0.886mg Papadum
Isoleucine 0.694mg 1.303mg Papadum
Leucine 1.284mg 2.115mg Papadum
Lysine 0.701mg 1.695mg Papadum
Methionine 0.312mg 0.372mg Papadum
Phenylalanine 0.895mg 1.491mg Papadum
Valine 0.937mg 1.434mg Papadum
Histidine 0.405mg 0.715mg Papadum
Cholesterol 0mg 4mg Oat
Saturated Fat 1.217g 1.084g Papadum
Monounsaturated Fat 2.178g 0.532g Oat
Polyunsaturated fat 2.535g 1.148g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Papadum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Oat
37%
Papadum
Minerals Daily Need Coverage Score
154%
Oat
168%
Papadum

Comparison summary

Which food is lower in Saturated Fat?
Papadum
Papadum is lower in Saturated Fat (difference - 0.133g)
Which food is lower in glycemic index?
Papadum
Papadum is lower in glycemic index (difference - 13)
Which food is cheaper?
Papadum
Papadum is cheaper (difference - $0.6)
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 lower in Sugar?
Oat
Oat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 1743mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 4mg)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.