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Papadum vs. Wild rice — In-Depth Nutrition Comparison

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How are Papadum and Wild rice different?

  • Papadum has more Copper, Iron, Fiber, Magnesium, Manganese, Folate, Phosphorus, Potassium, and Vitamin B1 than Wild rice.
  • Daily need coverage for Copper from Papadum is 97% higher.
  • Papadum contains 582 times more Sodium than Wild rice. While Papadum contains 1745mg of Sodium, Wild rice contains only 3mg.

Papad and Wild rice, cooked are the varieties used in this article.

Infographic

Papadum vs Wild rice infographic
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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.
Contains more Calcium +4666.7%
Contains more Iron +1200%
Contains more Magnesium +746.9%
Contains more Phosphorus +369.5%
Contains more Potassium +890.1%
Contains more Zinc +153.7%
Contains more Copper +724.8%
Contains more Manganese +453.9%
Contains more Selenium +937.5%
Contains less Sodium -99.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 293% 194% 166% 89% 228% 93% 333% 204% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +4666.7%
Contains more Iron +1200%
Contains more Magnesium +746.9%
Contains more Phosphorus +369.5%
Contains more Potassium +890.1%
Contains more Zinc +153.7%
Contains more Copper +724.8%
Contains more Manganese +453.9%
Contains more Selenium +937.5%
Contains less Sodium -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.
:
Contains more Vitamin A +1566.7%
Contains more Vitamin B1 +432.7%
Contains more Vitamin B2 +196.6%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B5 +495.5%
Contains more Vitamin B6 +111.1%
Contains more Folate +742.3%
Contains more Vitamin E +380%
Contains more Vitamin K +25%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 0% 70% 60% 28% 56% 66% 165% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +1566.7%
Contains more Vitamin B1 +432.7%
Contains more Vitamin B2 +196.6%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B5 +495.5%
Contains more Vitamin B6 +111.1%
Contains more Folate +742.3%
Contains more Vitamin E +380%
Contains more Vitamin K +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +540.6%
Contains more Fats +855.9%
Contains more Carbs +180.6%
Contains more Other +1857.5%
Contains more Water +2018.3%
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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +540.6%
Contains more Fats +855.9%
Contains more Carbs +180.6%
Contains more Other +1857.5%
Contains more Water +2018.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +964%
Contains more Polyunsaturated fat +439%
Contains less Saturated Fat -95.5%
39% 19% 42%
Saturated Fat: 1.084 g
Monounsaturated Fat: 0.532 g
Polyunsaturated fat: 1.148 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +964%
Contains more Polyunsaturated fat +439%
Contains less Saturated Fat -95.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Papadum Wild rice
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Papadum Wild rice Opinion
Net carbs 41.27g 19.54g Papadum
Protein 25.56g 3.99g Papadum
Fats 3.25g 0.34g Papadum
Carbs 59.87g 21.34g Papadum
Calories 371kcal 101kcal Papadum
Fructose 0.2g Wild rice
Sugar 0g 0.73g Papadum
Fiber 18.6g 1.8g Papadum
Calcium 143mg 3mg Papadum
Iron 7.8mg 0.6mg Papadum
Magnesium 271mg 32mg Papadum
Phosphorus 385mg 82mg Papadum
Potassium 1000mg 101mg Papadum
Sodium 1745mg 3mg Wild rice
Zinc 3.4mg 1.34mg Papadum
Copper 0.998mg 0.121mg Papadum
Manganese 1.562mg 0.282mg Papadum
Selenium 8.3µg 0.8µg Papadum
Vitamin A 50IU 3IU Papadum
Vitamin A RAE 13µg 0µg Papadum
Vitamin E 0.05mg 0.24mg Wild rice
Vitamin B1 0.277mg 0.052mg Papadum
Vitamin B2 0.258mg 0.087mg Papadum
Vitamin B3 1.472mg 1.287mg Papadum
Vitamin B5 0.917mg 0.154mg Papadum
Vitamin B6 0.285mg 0.135mg Papadum
Folate 219µg 26µg Papadum
Vitamin K 0.4µg 0.5µg Wild rice
Tryptophan 0.266mg 0.049mg Papadum
Threonine 0.886mg 0.127mg Papadum
Isoleucine 1.303mg 0.167mg Papadum
Leucine 2.115mg 0.276mg Papadum
Lysine 1.695mg 0.17mg Papadum
Methionine 0.372mg 0.119mg Papadum
Phenylalanine 1.491mg 0.195mg Papadum
Valine 1.434mg 0.232mg Papadum
Histidine 0.715mg 0.104mg Papadum
Cholesterol 4mg 0mg Wild rice
Saturated Fat 1.084g 0.049g Wild rice
Monounsaturated Fat 0.532g 0.05g Papadum
Polyunsaturated fat 1.148g 0.213g Papadum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papadum Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Papadum
10%
Wild rice
Minerals Daily Need Coverage Score
168%
Papadum
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1742mg)
Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.035g)
Which food is lower in Sugar?
Papadum
Papadum is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Papadum
Papadum is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is richer in vitamins?
Papadum
Papadum is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.