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Papadum vs. Heart of palm — In-Depth Nutrition Comparison

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Important differences between papadum and heart of palm

  • Papadum has more iron, fiber, magnesium, folate, copper, phosphorus, and vitamin B1; however, heart of palm is richer in vitamin B6 and potassium.
  • Papadum's daily need coverage for iron is 76% more.
  • Papadum contains 125 times more sodium than heart of palm. Papadum contains 1745mg of sodium, while heart of palm contains 14mg.
  • Papadum has a higher glycemic index. The glycemic index of papadum is 46, while the glycemic index of heart of palm is 32.

The food varieties used in the comparison are Papad and Hearts of palm, raw.

Infographic

Papadum vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +2610%
Contains more CalciumCalcium +694.4%
Contains more IronIron +361.5%
Contains more CopperCopper +55%
Contains more PhosphorusPhosphorus +175%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1085.7%
Contains more PotassiumPotassium +80.6%
Contains less SodiumSodium -99.2%
~equal in Zinc ~3.73mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin B1Vitamin B1 +454%
Contains more Vitamin B2Vitamin B2 +43.3%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +812.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B6Vitamin B6 +184.2%
~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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +846.7%
Contains more FatsFats +1525%
Contains more CarbsCarbs +133.8%
Contains more OtherOther +293.5%
Contains more WaterWater +1891.4%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +10540%
Contains more Poly. FatPolyunsaturated fat +1189.9%
Contains less Sat. FatSaturated fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Papadum Heart of palm DV% diff.
Iron 7.8mg 1.69mg 76%
Sodium 1745mg 14mg 75%
Manganese 1.562mg 68%
Fiber 18.6g 1.5g 68%
Magnesium 271mg 10mg 62%
Folate 219µg 24µg 49%
Protein 25.56g 2.7g 46%
Vitamin B6 0.285mg 0.81mg 40%
Copper 0.998mg 0.644mg 39%
Phosphorus 385mg 140mg 35%
Potassium 1000mg 1806mg 24%
Vitamin B1 0.277mg 0.05mg 19%
Vitamin B5 0.917mg 18%
Selenium 8.3µg 0.7µg 14%
Calories 371kcal 115kcal 13%
Calcium 143mg 18mg 13%
Carbs 59.87g 25.61g 11%
Vitamin C 0mg 8mg 9%
Polyunsaturated fat 1.148g 0.089g 7%
Vitamin B2 0.258mg 0.18mg 6%
Fats 3.25g 0.2g 5%
Saturated fat 1.084g 0.046g 5%
Vitamin B3 1.472mg 0.9mg 4%
Zinc 3.4mg 3.73mg 3%
Vitamin E 0.05mg 0.5mg 3%
Vitamin A 13µg 3µg 1%
Cholesterol 4mg 0mg 1%
Monounsaturated fat 0.532g 0.005g 1%
Net carbs 41.27g 24.11g N/A
Sugar 0g 17.16g N/A
Vitamin K 0.4µg 0µg 0%
Choline 0.4mg 0mg 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
Papadum Heart of palm
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
34%
Papadum
24%
Heart of palm
Minerals Daily Need Coverage Score
168%
Papadum
62%
Heart of palm

Comparison summary

Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is lower in Sugar?
Papadum
Papadum is lower in Sugar (difference - 17.16g)
Which food is richer in vitamins?
Papadum
Papadum is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 1731mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 1.038g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 14)
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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.