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  6. Papadum vs. Oatmeal

Papadum vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between papadum and oatmeal

  • The amount of copper, fiber, magnesium, phosphorus, folate, manganese, potassium, zinc, and iron in papadum is higher than in oatmeal.
  • Papadum covers your daily need for copper, 104% more than oatmeal.
  • Papadum contains 36 times more sodium than oatmeal. While papadum contains 1745mg of sodium, oatmeal contains only 49mg.
  • Papadum has a lower glycemic index. The glycemic index of papadum is 46, while the glycemic index of oatmeal is 79.

These are the specific foods used in this comparison Papad and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Papadum vs Oatmeal 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 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +942.3%
Contains more CalciumCalcium +78.8%
Contains more PotassiumPotassium +1539.3%
Contains more IronIron +30.9%
Contains more CopperCopper +1412.1%
Contains more ZincZinc +448.4%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +179.9%
Contains more SeleniumSelenium +66%
Contains less SodiumSodium -97.2%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 4.3% 1% 69% 60% 28% 55% 66% 0% 1% 164%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +189.3%
Contains more FolateFolate +397.7%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B3Vitamin B3 +105.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.26mg
~equal in Vitamin B6 ~0.29mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.4µg

All nutrients comparison - raw data values

Nutrient Papadum Oatmeal DV% diff.
Copper 0.998mg 0.066mg 104%
Sodium 1745mg 49mg 74%
Fiber 18.6g 1.7g 68%
Magnesium 271mg 26mg 58%
Protein 25.56g 2.37g 46%
Phosphorus 385mg 77mg 44%
Manganese 1.562mg 0.558mg 44%
Folate 219µg 44µg 44%
Potassium 1000mg 61mg 28%
Zinc 3.4mg 0.62mg 25%
Iron 7.8mg 5.96mg 23%
Carbs 59.87g 11.67g 16%
Calories 371kcal 68kcal 15%
Vitamin A 13µg 130µg 13%
Vitamin B5 0.917mg 0.317mg 12%
Vitamin B3 1.472mg 3.025mg 10%
Calcium 143mg 80mg 6%
Selenium 8.3µg 5µg 6%
Polyunsaturated fat 1.148g 0.426g 5%
Starch 10.37g 4%
Saturated fat 1.084g 0.226g 4%
Fats 3.25g 1.36g 3%
Vitamin B2 0.258mg 0.215mg 3%
Cholesterol 4mg 0mg 1%
Vitamin B1 0.277mg 0.26mg 1%
Choline 0.4mg 4.7mg 1%
Protein per 100 calories 6.9g 3.5g N/A
Calories per 10 g protein 145kcal 287kcal N/A
Weight per 100 calories 27g 147g N/A
Unsaturated / Saturated Fat ratio 1.5 3.6 N/A
Net carbs 41.27g 9.97g N/A
Sugar 0g 0.46g N/A
Vitamin E 0.05mg 0.07mg 0%
Vitamin B6 0.285mg 0.29mg 0%
Vitamin K 0.4µg 0.4µg 0%
Trans fat 0.003g N/A
Monounsaturated fat 0.532g 0.391g 0%
Tryptophan 0.266mg 0.04mg 0%
Threonine 0.886mg 0.083mg 0%
Isoleucine 1.303mg 0.105mg 0%
Leucine 2.115mg 0.2mg 0%
Lysine 1.695mg 0.135mg 0%
Methionine 0.372mg 0.04mg 0%
Phenylalanine 1.491mg 0.13mg 0%
Valine 1.434mg 0.151mg 0%
Histidine 0.715mg 0.057mg 0%

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% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +978.5%
Contains more FatsFats +139%
Contains more CarbsCarbs +413%
Contains more OtherOther +1273.7%
Contains more WaterWater +2307.7%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +36.1%
Contains more Poly. FatPolyunsaturated fat +169.5%
Contains less Sat. FatSaturated fat -79.2%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.