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  6. Papadum vs. Spelt

Papadum vs. Spelt — In-Depth Nutrition Comparison

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Significant differences between papadum and spelt

  • Papadum is richer in copper, folate, iron, magnesium, fiber, potassium, and calcium, while spelt is higher in manganese and vitamin B3.
  • Papadum covers your daily sodium needs 76% more than spelt.
  • Papadum has 5 times more calcium than spelt. Papadum has 143mg of calcium, while spelt has 27mg.
  • Spelt is lower in sodium.
  • Spelt has a higher glycemic index (63) than papadum (46).

Specific food types used in this comparison are Papad and Spelt, uncooked.

Infographic

Papadum vs Spelt 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%
Spelt
Spelt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +99.3%
Contains more CalciumCalcium +429.6%
Contains more PotassiumPotassium +157.7%
Contains more IronIron +75.7%
Contains more CopperCopper +95.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +91%
Contains more SeleniumSelenium +41%
~equal in Zinc ~3.28mg
~equal in Phosphorus ~401mg

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%
Spelt
Spelt
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% 16% 91% 26% 128% 64% 53% 0% 9% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +128.3%
Contains more Vitamin B6Vitamin B6 +23.9%
Contains more FolateFolate +386.7%
Contains more Vitamin EVitamin E +1480%
Contains more Vitamin B1Vitamin B1 +31.4%
Contains more Vitamin B3Vitamin B3 +364.9%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin KVitamin K +800%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Spelt DV% diff.
Sodium 1745mg 8mg 76%
Manganese 1.562mg 2.983mg 62%
Copper 0.998mg 0.511mg 54%
Folate 219µg 45µg 44%
Iron 7.8mg 4.44mg 42%
Vitamin B3 1.472mg 6.843mg 34%
Magnesium 271mg 136mg 32%
Fiber 18.6g 10.7g 32%
Protein 25.56g 14.57g 22%
Starch 53.92g 22%
Potassium 1000mg 388mg 18%
Calcium 143mg 27mg 12%
Vitamin B2 0.258mg 0.113mg 11%
Vitamin B1 0.277mg 0.364mg 7%
Selenium 8.3µg 11.7µg 6%
Vitamin E 0.05mg 0.79mg 5%
Vitamin B6 0.285mg 0.23mg 4%
Carbs 59.87g 70.19g 3%
Vitamin B5 0.917mg 1.068mg 3%
Vitamin K 0.4µg 3.6µg 3%
Saturated fat 1.084g 0.406g 3%
Calories 371kcal 338kcal 2%
Phosphorus 385mg 401mg 2%
Fats 3.25g 2.43g 1%
Cholesterol 4mg 0mg 1%
Zinc 3.4mg 3.28mg 1%
Vitamin A 13µg 0µg 1%
Polyunsaturated fat 1.148g 1.258g 1%
Protein per 100 calories 6.9g 4.3g N/A
Calories per 10 g protein 145kcal 232kcal N/A
Weight per 100 calories 27g 30g N/A
Unsaturated / Saturated Fat ratio 1.5 4.2 N/A
Net carbs 41.27g 59.49g N/A
Sugar 0g 6.82g N/A
Choline 0.4mg 0%
Monounsaturated fat 0.532g 0.445g 0%
Tryptophan 0.266mg 0.132mg 0%
Threonine 0.886mg 0.443mg 0%
Isoleucine 1.303mg 0.552mg 0%
Leucine 2.115mg 1.07mg 0%
Lysine 1.695mg 0.409mg 0%
Methionine 0.372mg 0.258mg 0%
Phenylalanine 1.491mg 0.737mg 0%
Valine 1.434mg 0.681mg 0%
Histidine 0.715mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g 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
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +75.4%
Contains more FatsFats +33.7%
Contains more OtherOther +337.4%
Contains more CarbsCarbs +17.2%
Contains more WaterWater +215.8%

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
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +19.6%
Contains less Sat. FatSaturated fat -62.5%
~equal in Polyunsaturated fat ~1.258g

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.