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Papadum vs. Oat — In-Depth Nutrition Comparison

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How are Papadum and Oat different?

  • Papadum is richer in Copper, Folate, Iron, Fiber, Magnesium, and Potassium, while Oat is higher in Manganese, Vitamin B1, and Phosphorus.
  • Oat covers your daily need of Manganese 146% more than Papadum.
  • Papadum contains 873 times more Sodium than Oat. Papadum contains 1745mg of Sodium, while Oat contains 2mg.

Papad and Oats types were used in this article.

Infographic

Papadum vs Oat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Oat
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%
Contains more Phosphorus +35.8%
Contains less Sodium -99.9%
Contains more Zinc +16.8%
Contains more Manganese +214.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 293% 194% 166% 89% 228% 93% 333% 204% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
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%
Contains more Phosphorus +35.8%
Contains less Sodium -99.9%
Contains more Zinc +16.8%
Contains more Manganese +214.7%

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.
:
2
Oat
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%
Contains more Vitamin B1 +175.5%
Contains more Vitamin B5 +47.1%
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%
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%
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%
Contains more Vitamin B1 +175.5%
Contains more Vitamin B5 +47.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Oat
Contains more Protein +51.3%
Contains more Other +355.2%
Contains more Fats +112.3%
Contains more Carbs +10.7%
Contains more Water +135.5%
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
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
Contains more Protein +51.3%
Contains more Other +355.2%
Contains more Fats +112.3%
Contains more Carbs +10.7%
Contains more Water +135.5%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papadum Oat
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
37%
Papadum
33%
Oat
Minerals Daily Need Coverage Score
168%
Papadum
154%
Oat

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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/nutrients
  2. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.