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  6. Papadum vs. Brown rice

Papadum vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between papadum and brown rice?

  • Papadum is richer than brown rice in copper, iron, fiber, magnesium, folate, phosphorus, potassium, manganese, and zinc.
  • Papadum's daily need coverage for copper is 99% more.
  • Papadum has 436 times more sodium than brown rice. While papadum has 1745mg of sodium, brown rice has only 4mg.
  • The glycemic index of papadum is lower.

We used Papad and Rice, brown, long-grain, cooked types in this article.

Infographic

Papadum vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +594.9%
Contains more CalciumCalcium +4666.7%
Contains more PotassiumPotassium +1062.8%
Contains more IronIron +1292.9%
Contains more CopperCopper +841.5%
Contains more ZincZinc +378.9%
Contains more PhosphorusPhosphorus +273.8%
Contains more ManganeseManganese +60.4%
Contains more SeleniumSelenium +43.1%
Contains less SodiumSodium -99.8%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B2Vitamin B2 +273.9%
Contains more Vitamin B5Vitamin B5 +141.3%
Contains more Vitamin B6Vitamin B6 +131.7%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +2333.3%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B3Vitamin B3 +74%
Contains more CholineCholine +2200%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Brown rice DV% diff.
Copper 0.998mg 0.106mg 99%
Iron 7.8mg 0.56mg 91%
Sodium 1745mg 4mg 76%
Fiber 18.6g 1.6g 68%
Magnesium 271mg 39mg 55%
Folate 219µg 9µg 53%
Protein 25.56g 2.74g 46%
Phosphorus 385mg 103mg 40%
Potassium 1000mg 86mg 27%
Manganese 1.562mg 0.974mg 26%
Zinc 3.4mg 0.71mg 24%
Vitamin B2 0.258mg 0.069mg 15%
Calcium 143mg 3mg 14%
Vitamin B6 0.285mg 0.123mg 12%
Calories 371kcal 123kcal 12%
Vitamin B5 0.917mg 0.38mg 11%
Carbs 59.87g 25.58g 11%
Starch 24.79g 10%
Vitamin B1 0.277mg 0.178mg 8%
Vitamin B3 1.472mg 2.561mg 7%
Polyunsaturated fat 1.148g 0.366g 5%
Selenium 8.3µg 5.8µg 5%
Fats 3.25g 0.97g 4%
Saturated fat 1.084g 0.26g 4%
Choline 0.4mg 9.2mg 2%
Vitamin E 0.05mg 0.17mg 1%
Cholesterol 4mg 0mg 1%
Vitamin A 13µg 0µg 1%
Net carbs 41.27g 23.98g N/A
Sugar 0g 0.24g N/A
Vitamin K 0.4µg 0.2µg 0%
Monounsaturated fat 0.532g 0.369g 0%
Tryptophan 0.266mg 0.033mg 0%
Threonine 0.886mg 0.095mg 0%
Isoleucine 1.303mg 0.109mg 0%
Leucine 2.115mg 0.214mg 0%
Lysine 1.695mg 0.099mg 0%
Methionine 0.372mg 0.058mg 0%
Phenylalanine 1.491mg 0.133mg 0%
Valine 1.434mg 0.151mg 0%
Histidine 0.715mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +832.8%
Contains more FatsFats +235.1%
Contains more CarbsCarbs +134.1%
Contains more OtherOther +1679.5%
Contains more WaterWater +1913.5%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +44.2%
Contains more Poly. FatPolyunsaturated fat +213.7%
Contains less Sat. FatSaturated fat -76%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.