Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Papadum vs. Chard raw — In-Depth Nutrition Comparison

Compare

What are the differences between papadum and chard raw?

  • Papadum is higher in copper, iron, fiber, manganese, folate, phosphorus, and magnesium, yet chard raw is higher in vitamin K and vitamin A.
  • Chard raw's daily need coverage for vitamin K is 691% more.
  • Papadum has 16 times more folate than chard raw. While papadum has 219µg of folate, chard raw has only 14µg.
  • The amount of sodium in chard raw is lower.
  • The glycemic index of chard raw is lower.

We used Papad and Chard, swiss, raw types in this article.

Infographic

Papadum vs Chard raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +234.6%
Contains more CalciumCalcium +180.4%
Contains more PotassiumPotassium +163.9%
Contains more IronIron +333.3%
Contains more CopperCopper +457.5%
Contains more ZincZinc +844.4%
Contains more PhosphorusPhosphorus +737%
Contains more ManganeseManganese +326.8%
Contains more SeleniumSelenium +822.2%
Contains less SodiumSodium -87.8%

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 0% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +592.5%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B3Vitamin B3 +268%
Contains more Vitamin B5Vitamin B5 +433.1%
Contains more Vitamin B6Vitamin B6 +187.9%
Contains more FolateFolate +1464.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2253.8%
Contains more Vitamin EVitamin E +3680%
Contains more Vitamin KVitamin K +207400%
Contains more CholineCholine +4400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1320%
Contains more FatsFats +1525%
Contains more CarbsCarbs +1500.8%
Contains more OtherOther +389.4%
Contains more WaterWater +2555%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +1230%
Contains more Poly. FatPolyunsaturated fat +1540%
Contains less Sat. FatSaturated fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papadum Chard raw DV% diff.
Vitamin K 0.4µg 830µg 691%
Copper 0.998mg 0.179mg 91%
Iron 7.8mg 1.8mg 75%
Fiber 18.6g 1.6g 68%
Sodium 1745mg 213mg 67%
Manganese 1.562mg 0.366mg 52%
Folate 219µg 14µg 51%
Protein 25.56g 1.8g 48%
Phosphorus 385mg 46mg 48%
Magnesium 271mg 81mg 45%
Vitamin C 0mg 30mg 33%
Vitamin A 13µg 306µg 33%
Zinc 3.4mg 0.36mg 28%
Vitamin B1 0.277mg 0.04mg 20%
Carbs 59.87g 3.74g 19%
Potassium 1000mg 379mg 18%
Calories 371kcal 19kcal 18%
Vitamin B5 0.917mg 0.172mg 15%
Vitamin B6 0.285mg 0.099mg 14%
Vitamin B2 0.258mg 0.09mg 13%
Selenium 8.3µg 0.9µg 13%
Vitamin E 0.05mg 1.89mg 12%
Calcium 143mg 51mg 9%
Polyunsaturated fat 1.148g 0.07g 7%
Vitamin B3 1.472mg 0.4mg 7%
Fats 3.25g 0.2g 5%
Saturated fat 1.084g 0.03g 5%
Choline 0.4mg 18mg 3%
Cholesterol 4mg 0mg 1%
Monounsaturated fat 0.532g 0.04g 1%
Net carbs 41.27g 2.14g N/A
Sugar 0g 1.1g N/A
Tryptophan 0.266mg 0.017mg 0%
Threonine 0.886mg 0.083mg 0%
Isoleucine 1.303mg 0.147mg 0%
Leucine 2.115mg 0.13mg 0%
Lysine 1.695mg 0.099mg 0%
Methionine 0.372mg 0.019mg 0%
Phenylalanine 1.491mg 0.11mg 0%
Valine 1.434mg 0.11mg 0%
Histidine 0.715mg 0.036mg 0%

Which food is preferable for your diet?

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

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
34%
Papadum
185%
Chard raw
Minerals Daily Need Coverage Score
168%
Papadum
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Papadum
Papadum is lower in Sugar (difference - 1.1g)
Which food is cheaper?
Papadum
Papadum is cheaper (difference - $0.4)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 1532mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 1.054g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.