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  6. Papadum vs. Spinach raw

Papadum vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between papadum and spinach raw?

  • Papadum is higher in copper, fiber, iron, phosphorus, magnesium, and manganese, yet spinach raw is higher in vitamin K, vitamin A, and vitamin C.
  • Spinach raw's daily need coverage for vitamin K is 402% more.
  • Papadum has 22 times more sodium than spinach raw. While papadum has 1745mg of sodium, spinach raw has only 79mg.
  • The glycemic index of spinach raw is lower.

We used Papad and Spinach, raw types in this article.

Infographic

Papadum vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +243%
Contains more CalciumCalcium +44.4%
Contains more PotassiumPotassium +79.2%
Contains more IronIron +187.8%
Contains more CopperCopper +667.7%
Contains more ZincZinc +541.5%
Contains more PhosphorusPhosphorus +685.7%
Contains more ManganeseManganese +74.1%
Contains more SeleniumSelenium +730%
Contains less SodiumSodium -95.5%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +255.1%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B5Vitamin B5 +1310.8%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more FolateFolate +12.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3507.7%
Contains more Vitamin EVitamin E +3960%
Contains more Vitamin KVitamin K +120625%
Contains more CholineCholine +4725%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Spinach raw DV% diff.
Vitamin K 0.4µg 482.9µg 402%
Copper 0.998mg 0.13mg 96%
Sodium 1745mg 79mg 72%
Fiber 18.6g 2.2g 66%
Iron 7.8mg 2.71mg 64%
Vitamin A 13µg 469µg 51%
Phosphorus 385mg 49mg 48%
Magnesium 271mg 79mg 46%
Protein 25.56g 2.86g 45%
Vitamin C 0mg 28.1mg 31%
Manganese 1.562mg 0.897mg 29%
Zinc 3.4mg 0.53mg 26%
Carbs 59.87g 3.63g 19%
Calories 371kcal 23kcal 17%
Vitamin B5 0.917mg 0.065mg 17%
Vitamin B1 0.277mg 0.078mg 17%
Vitamin E 0.05mg 2.03mg 13%
Selenium 8.3µg 1µg 13%
Potassium 1000mg 558mg 13%
Polyunsaturated fat 1.148g 0.165g 7%
Vitamin B6 0.285mg 0.195mg 7%
Folate 219µg 194µg 6%
Saturated fat 1.084g 0.063g 5%
Vitamin B2 0.258mg 0.189mg 5%
Vitamin B3 1.472mg 0.724mg 5%
Calcium 143mg 99mg 4%
Fats 3.25g 0.39g 4%
Choline 0.4mg 19.3mg 3%
Cholesterol 4mg 0mg 1%
Monounsaturated fat 0.532g 0.01g 1%
Net carbs 41.27g 1.43g N/A
Sugar 0g 0.42g N/A
Tryptophan 0.266mg 0.039mg 0%
Threonine 0.886mg 0.122mg 0%
Isoleucine 1.303mg 0.147mg 0%
Leucine 2.115mg 0.223mg 0%
Lysine 1.695mg 0.174mg 0%
Methionine 0.372mg 0.053mg 0%
Phenylalanine 1.491mg 0.129mg 0%
Valine 1.434mg 0.161mg 0%
Histidine 0.715mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +793.7%
Contains more FatsFats +733.3%
Contains more CarbsCarbs +1549.3%
Contains more OtherOther +355.2%
Contains more WaterWater +2518.9%

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% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +5220%
Contains more Poly. FatPolyunsaturated fat +595.8%
Contains less Sat. FatSaturated fat -94.2%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.