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Groat vs. Papadum — In-Depth Nutrition Comparison

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How are groat and papadum different?

  • Groat is richer in vitamin B3 and vitamin B2, while papadum is higher in iron, folate, fiber, potassium, vitamin B1, calcium, and manganese.
  • Papadum covers your daily need for sodium, 76% more than groat.
  • Groat contains 5 times more vitamin B3 than papadum. Groat contains 7.02mg of vitamin B3, while papadum contains 1.472mg.
  • Groat is lower in sodium.

Buckwheat and Papad types were used in this article.

Infographic

Groat 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.
Groat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 -99.9%
Contains more MagnesiumMagnesium +17.3%
Contains more CalciumCalcium +694.4%
Contains more PotassiumPotassium +117.4%
Contains more IronIron +254.5%
Contains more ZincZinc +41.7%
Contains more PhosphorusPhosphorus +11%
Contains more ManganeseManganese +20.2%
~equal in Copper ~0.998mg
~equal in Selenium ~8.3µg

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.
Groat
3
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% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 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 B2Vitamin B2 +64.7%
Contains more Vitamin B3Vitamin B3 +376.9%
Contains more Vitamin B5Vitamin B5 +34.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +174.3%
Contains more Vitamin B6Vitamin B6 +35.7%
Contains more FolateFolate +630%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 CarbsCarbs +19.4%
Contains more WaterWater +179.4%
Contains more ProteinProtein +92.9%
Contains more OtherOther +272.9%
~equal in Fats ~3.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -31.6%
Contains more Mono. FatMonounsaturated fat +95.5%
Contains more Poly. FatPolyunsaturated fat +10.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Papadum DV% diff.
Sodium 1mg 1745mg 76%
Iron 2.2mg 7.8mg 70%
Folate 30µg 219µg 47%
Vitamin B3 7.02mg 1.472mg 35%
Fiber 10g 18.6g 34%
Protein 13.25g 25.56g 25%
Potassium 460mg 1000mg 16%
Vitamin B1 0.101mg 0.277mg 15%
Vitamin B2 0.425mg 0.258mg 13%
Calcium 18mg 143mg 13%
Copper 1.1mg 0.998mg 11%
Manganese 1.3mg 1.562mg 11%
Magnesium 231mg 271mg 10%
Zinc 2.4mg 3.4mg 9%
Vitamin B6 0.21mg 0.285mg 6%
Vitamin B5 1.233mg 0.917mg 6%
Phosphorus 347mg 385mg 5%
Carbs 71.5g 59.87g 4%
Saturated fat 0.741g 1.084g 2%
Monounsaturated fat 1.04g 0.532g 1%
Polyunsaturated fat 1.039g 1.148g 1%
Calories 343kcal 371kcal 1%
Vitamin A 0µg 13µg 1%
Cholesterol 0mg 4mg 1%
Fats 3.4g 3.25g 0%
Net carbs 61.5g 41.27g N/A
Vitamin E 0.05mg 0%
Selenium 8.3µg 8.3µg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.192mg 0.266mg 0%
Threonine 0.506mg 0.886mg 0%
Isoleucine 0.498mg 1.303mg 0%
Leucine 0.832mg 2.115mg 0%
Lysine 0.672mg 1.695mg 0%
Methionine 0.172mg 0.372mg 0%
Phenylalanine 0.52mg 1.491mg 0%
Valine 0.678mg 1.434mg 0%
Histidine 0.309mg 0.715mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat 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
31%
Groat
34%
Papadum
Minerals Daily Need Coverage Score
109%
Groat
168%
Papadum

Comparison summary

Which food is lower in glycemic index?
Papadum
Papadum is lower in glycemic index (difference - 8)
Which food is cheaper?
Papadum
Papadum is cheaper (difference - $2.6)
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 Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1744mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 0.343g)

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.