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  6. Papadum vs. Rice

Papadum vs. Rice — In-Depth Nutrition Comparison

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A recap on the differences between papadum and rice

  • Rice has less copper, iron, fiber, magnesium, phosphorus, manganese, folate, potassium, and zinc.
  • Papadum covers your daily copper needs 103% more than rice.
  • Rice contains 1745 times less sodium than papadum. Papadum contains 1745mg of sodium, while rice contains 1mg.
  • The glycemic index of rice is higher.

Food varieties used in this article are Papad and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Papadum vs Rice 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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +2158.3%
Contains more CalciumCalcium +1330%
Contains more PotassiumPotassium +2757.1%
Contains more IronIron +550%
Contains more CopperCopper +1346.4%
Contains more ZincZinc +593.9%
Contains more PhosphorusPhosphorus +795.3%
Contains more ManganeseManganese +230.9%
Contains less SodiumSodium -99.9%
~equal in Selenium ~7.5µg

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%
Rice
Rice
0
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% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +69.9%
Contains more Vitamin B2Vitamin B2 +1884.6%
Contains more Vitamin B5Vitamin B5 +135.1%
Contains more Vitamin B6Vitamin B6 +206.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +277.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.476mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Rice DV% diff.
Copper 0.998mg 0.069mg 103%
Iron 7.8mg 1.2mg 83%
Sodium 1745mg 1mg 76%
Fiber 18.6g 0.4g 73%
Magnesium 271mg 12mg 62%
Phosphorus 385mg 43mg 49%
Manganese 1.562mg 0.472mg 47%
Protein 25.56g 2.69g 46%
Folate 219µg 58µg 40%
Potassium 1000mg 35mg 28%
Zinc 3.4mg 0.49mg 26%
Vitamin B2 0.258mg 0.013mg 19%
Vitamin B6 0.285mg 0.093mg 15%
Calcium 143mg 10mg 13%
Calories 371kcal 130kcal 12%
Carbs 59.87g 28.17g 11%
Vitamin B5 0.917mg 0.39mg 11%
Vitamin B1 0.277mg 0.163mg 10%
Polyunsaturated fat 1.148g 0.076g 7%
Fats 3.25g 0.28g 5%
Saturated fat 1.084g 0.077g 5%
Cholesterol 4mg 0mg 1%
Vitamin A 13µg 0µg 1%
Selenium 8.3µg 7.5µg 1%
Monounsaturated fat 0.532g 0.088g 1%
Protein per 100 calories 6.9g 2.1g N/A
Calories per 10 g protein 145kcal 483kcal N/A
Weight per 100 calories 27g 77g N/A
Unsaturated / Saturated Fat ratio 1.5 2.1 N/A
Net carbs 41.27g 27.77g N/A
Sugar 0g 0.05g N/A
Vitamin E 0.05mg 0.04mg 0%
Vitamin B3 1.472mg 1.476mg 0%
Vitamin K 0.4µg 0µg 0%
Choline 0.4mg 2.1mg 0%
Tryptophan 0.266mg 0.031mg 0%
Threonine 0.886mg 0.096mg 0%
Isoleucine 1.303mg 0.116mg 0%
Leucine 2.115mg 0.222mg 0%
Lysine 1.695mg 0.097mg 0%
Methionine 0.372mg 0.063mg 0%
Phenylalanine 1.491mg 0.144mg 0%
Valine 1.434mg 0.164mg 0%
Histidine 0.715mg 0.063mg 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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +850.2%
Contains more FatsFats +1060.7%
Contains more CarbsCarbs +112.5%
Contains more OtherOther +1764.3%
Contains more WaterWater +1861%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +504.5%
Contains more Poly. FatPolyunsaturated fat +1410.5%
Contains less Sat. FatSaturated fat -92.9%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.