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  6. Papadum vs. Rye

Papadum vs. Rye — In-Depth Nutrition Comparison

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Important differences between papadum and rye

  • Papadum has more copper, iron, folate, magnesium, protein, potassium, and fiber; however, rye is richer in manganese and vitamin B3.
  • Papadum's daily need coverage for sodium is 76% more.
  • Papadum contains 6 times more folate than rye. Papadum contains 219µg of folate, while rye contains 38µg.
  • Rye contains less sodium.
  • Papadum has a higher glycemic index. The glycemic index of papadum is 46, while the glycemic index of rye is 34.

The food varieties used in the comparison are Papad and Rye grain.

Infographic

Papadum vs Rye infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Rye
Rye
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +146.4%
Contains more CalciumCalcium +495.8%
Contains more PotassiumPotassium +96.1%
Contains more IronIron +196.6%
Contains more CopperCopper +171.9%
Contains more ZincZinc +28.3%
Contains more PhosphorusPhosphorus +16%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +65%
Contains more SeleniumSelenium +67.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
Rye
Rye
5
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% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin AVitamin A +1200%
Contains more FolateFolate +476.3%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin B3Vitamin B3 +190.1%
Contains more Vitamin B5Vitamin B5 +58.8%
Contains more Vitamin KVitamin K +1375%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.251mg
~equal in Vitamin B6 ~0.294mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Rye DV% diff.
Sodium 1745mg 2mg 76%
Copper 0.998mg 0.367mg 70%
Iron 7.8mg 2.63mg 65%
Folate 219µg 38µg 45%
Manganese 1.562mg 2.577mg 44%
Magnesium 271mg 110mg 38%
Protein 25.56g 10.34g 30%
Vitamin B3 1.472mg 4.27mg 17%
Potassium 1000mg 510mg 14%
Fiber 18.6g 15.1g 14%
Calcium 143mg 24mg 12%
Vitamin B5 0.917mg 1.456mg 11%
Selenium 8.3µg 13.9µg 10%
Phosphorus 385mg 332mg 8%
Zinc 3.4mg 2.65mg 7%
Carbs 59.87g 75.86g 5%
Vitamin E 0.05mg 0.85mg 5%
Vitamin K 0.4µg 5.9µg 5%
Choline 0.4mg 30.4mg 5%
Saturated fat 1.084g 0.197g 4%
Vitamin B1 0.277mg 0.316mg 3%
Polyunsaturated fat 1.148g 0.767g 3%
Calories 371kcal 338kcal 2%
Fats 3.25g 1.63g 2%
Cholesterol 4mg 0mg 1%
Vitamin A 13µg 1µg 1%
Vitamin B2 0.258mg 0.251mg 1%
Vitamin B6 0.285mg 0.294mg 1%
Monounsaturated fat 0.532g 0.208g 1%
Protein per 100 calories 6.9g 3.1g N/A
Calories per 10 g protein 145kcal 327kcal N/A
Weight per 100 calories 27g 30g N/A
Unsaturated / Saturated Fat ratio 1.5 4.9 N/A
Net carbs 41.27g 60.76g N/A
Sugar 0g 0.98g N/A
Tryptophan 0.266mg 0.108mg 0%
Threonine 0.886mg 0.289mg 0%
Isoleucine 1.303mg 0.208mg 0%
Leucine 2.115mg 0.563mg 0%
Lysine 1.695mg 0.286mg 0%
Methionine 0.372mg 0.153mg 0%
Phenylalanine 1.491mg 0.435mg 0%
Valine 1.434mg 0.317mg 0%
Histidine 0.715mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +147.2%
Contains more FatsFats +99.4%
Contains more CarbsCarbs +26.7%
Contains more WaterWater +203.7%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +155.8%
Contains more Poly. FatPolyunsaturated fat +49.7%
Contains less Sat. FatSaturated fat -81.8%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.