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Arrowroot vs. Papadum — In-Depth Nutrition Comparison

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What are the differences between arrowroot and papadum?

  • Arrowroot is higher in folate, yet papadum is higher in copper, iron, fiber, manganese, magnesium, phosphorus, zinc, and potassium.
  • Papadum's daily need coverage for copper is 97% more.
  • Arrowroot has 2 times more folate than papadum. While arrowroot has 338µg of folate, papadum has only 219µg.
  • The amount of sodium in arrowroot is lower.
  • The glycemic index of papadum is lower.

We used Arrowroot, raw and Papad types in this article.

Infographic

Arrowroot 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
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 less SodiumSodium -98.5%
Contains more MagnesiumMagnesium +984%
Contains more CalciumCalcium +2283.3%
Contains more PotassiumPotassium +120.3%
Contains more IronIron +251.4%
Contains more CopperCopper +724.8%
Contains more ZincZinc +439.7%
Contains more PhosphorusPhosphorus +292.9%
Contains more ManganeseManganese +797.7%
Contains more SeleniumSelenium +1085.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +15%
Contains more FolateFolate +54.3%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B1Vitamin B1 +93.7%
Contains more Vitamin B2Vitamin B2 +337.3%
Contains more Vitamin B5Vitamin B5 +214%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.285mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 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 WaterWater +2213.8%
Contains more ProteinProtein +502.8%
Contains more FatsFats +1525%
Contains more CarbsCarbs +347.1%
Contains more OtherOther +451.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 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 less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +13200%
Contains more Poly. FatPolyunsaturated fat +1147.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Papadum DV% diff.
Copper 0.121mg 0.998mg 97%
Sodium 26mg 1745mg 75%
Iron 2.22mg 7.8mg 70%
Fiber 1.3g 18.6g 69%
Manganese 0.174mg 1.562mg 60%
Magnesium 25mg 271mg 59%
Protein 4.24g 25.56g 43%
Phosphorus 98mg 385mg 41%
Folate 338µg 219µg 30%
Zinc 0.63mg 3.4mg 25%
Potassium 454mg 1000mg 16%
Calories 65kcal 371kcal 15%
Vitamin B2 0.059mg 0.258mg 15%
Carbs 13.39g 59.87g 15%
Calcium 6mg 143mg 14%
Selenium 0.7µg 8.3µg 14%
Vitamin B5 0.292mg 0.917mg 13%
Vitamin B1 0.143mg 0.277mg 11%
Polyunsaturated fat 0.092g 1.148g 7%
Saturated fat 0.039g 1.084g 5%
Fats 0.2g 3.25g 5%
Vitamin C 1.9mg 0mg 2%
Monounsaturated fat 0.004g 0.532g 1%
Cholesterol 0mg 4mg 1%
Vitamin B3 1.693mg 1.472mg 1%
Vitamin B6 0.266mg 0.285mg 1%
Vitamin A 1µg 13µg 1%
Net carbs 12.09g 41.27g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.266mg 0%
Threonine 0.886mg 0%
Isoleucine 1.303mg 0%
Leucine 2.115mg 0%
Lysine 1.695mg 0%
Methionine 0.372mg 0%
Phenylalanine 1.491mg 0%
Valine 1.434mg 0%
Histidine 0.715mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Papadum
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Arrowroot
34%
Papadum
Minerals Daily Need Coverage Score
27%
Arrowroot
168%
Papadum

Comparison summary

Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is lower in glycemic index?
Papadum
Papadum is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Papadum
Papadum is relatively richer in vitamins
Which food is lower in Cholesterol?
Arrowroot
Arrowroot is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 1719mg)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 1.045g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.