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Papadum vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between papadum and wheat ?

  • Papadum is richer in iron, copper, folate, magnesium, and potassium, yet wheat is richer in selenium, manganese, vitamin B3, and phosphorus.
  • Wheat 's daily need coverage for selenium is 147% higher.
  • Papadum has 873 times more sodium than wheat . Papadum has 1745mg of sodium, while wheat has 2mg.

We used Papad and Wheat, durum types in this comparison.

Infographic

Papadum vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +320.6%
Contains more PotassiumPotassium +132%
Contains more IronIron +121.6%
Contains more CopperCopper +80.5%
Contains more ZincZinc +22.4%
Contains more PhosphorusPhosphorus +31.9%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +92.8%
Contains more SeleniumSelenium +977.1%

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%
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% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +113.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +409.3%
Contains more Vitamin B1Vitamin B1 +51.3%
Contains more Vitamin B3Vitamin B3 +357.7%
Contains more Vitamin B6Vitamin B6 +47%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.935mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Wheat DV% diff.
Selenium 8.3µg 89.4µg 147%
Sodium 1745mg 2mg 76%
Fiber 18.6g 74%
Manganese 1.562mg 3.012mg 63%
Iron 7.8mg 3.52mg 54%
Copper 0.998mg 0.553mg 49%
Folate 219µg 43µg 44%
Vitamin B3 1.472mg 6.738mg 33%
Magnesium 271mg 144mg 30%
Protein 25.56g 13.68g 24%
Phosphorus 385mg 508mg 18%
Potassium 1000mg 431mg 17%
Vitamin B1 0.277mg 0.419mg 12%
Calcium 143mg 34mg 11%
Vitamin B2 0.258mg 0.121mg 11%
Vitamin B6 0.285mg 0.419mg 10%
Zinc 3.4mg 4.16mg 7%
Carbs 59.87g 71.13g 4%
Saturated fat 1.084g 0.454g 3%
Calories 371kcal 339kcal 2%
Fats 3.25g 2.47g 1%
Cholesterol 4mg 0mg 1%
Vitamin A 13µg 0µg 1%
Polyunsaturated fat 1.148g 0.978g 1%
Protein per 100 calories 6.9g 4g N/A
Calories per 10 g protein 145kcal 248kcal N/A
Weight per 100 calories 27g 29g N/A
Unsaturated / Saturated Fat ratio 1.5 2.9 N/A
Net carbs 41.27g 71.13g N/A
Vitamin E 0.05mg 0%
Vitamin B5 0.917mg 0.935mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Monounsaturated fat 0.532g 0.344g 0%
Tryptophan 0.266mg 0.176mg 0%
Threonine 0.886mg 0.366mg 0%
Isoleucine 1.303mg 0.533mg 0%
Leucine 2.115mg 0.934mg 0%
Lysine 1.695mg 0.303mg 0%
Methionine 0.372mg 0.221mg 0%
Phenylalanine 1.491mg 0.681mg 0%
Valine 1.434mg 0.594mg 0%
Histidine 0.715mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +86.8%
Contains more FatsFats +31.6%
Contains more OtherOther +339.9%
Contains more CarbsCarbs +18.8%
Contains more WaterWater +213.5%

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% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +54.7%
Contains more Poly. FatPolyunsaturated fat +17.4%
Contains less Sat. FatSaturated fat -58.1%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.