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Papadum vs. Wild rice raw — In-Depth Nutrition Comparison

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How are papadum and wild rice raw different?

  • Papadum is richer in iron, copper, fiber, folate, magnesium, potassium, and vitamin B1, while wild rice raw is higher in vitamin B3 and zinc.
  • Papadum covers your daily need for sodium, 76% more than wild rice raw.
  • Papadum contains 4 times more iron than wild rice raw. Papadum contains 7.8mg of iron, while wild rice raw contains 1.96mg.
  • Wild rice raw is lower in sodium.
  • Wild rice raw has a higher glycemic index (57) than papadum (46).

Papad and Wild rice, raw types were used in this article.

Infographic

Papadum vs Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +53.1%
Contains more CalciumCalcium +581%
Contains more PotassiumPotassium +134.2%
Contains more IronIron +298%
Contains more CopperCopper +90.5%
Contains more ManganeseManganese +17.5%
Contains more SeleniumSelenium +196.4%
Contains more ZincZinc +75.3%
Contains more PhosphorusPhosphorus +12.5%
Contains less SodiumSodium -99.6%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B1Vitamin B1 +140.9%
Contains more FolateFolate +130.5%
Contains more Vitamin EVitamin E +1540%
Contains more Vitamin B3Vitamin B3 +357.4%
Contains more Vitamin B5Vitamin B5 +17.1%
Contains more Vitamin B6Vitamin B6 +37.2%
Contains more Vitamin KVitamin K +375%
Contains more CholineCholine +8650%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg
~equal in Vitamin B12 ~0µg

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +73.5%
Contains more FatsFats +200.9%
Contains more OtherOther +411.8%
Contains more CarbsCarbs +25.1%
Contains more WaterWater +122.3%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +234.6%
Contains more Poly. FatPolyunsaturated fat +69.8%
Contains less Sat. FatSaturated fat -85.6%

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 raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Papadum Wild rice raw DV% diff.
Sodium 1745mg 7mg 76%
Iron 7.8mg 1.96mg 73%
Copper 0.998mg 0.524mg 53%
Fiber 18.6g 6.2g 50%
Vitamin B3 1.472mg 6.733mg 33%
Folate 219µg 95µg 31%
Zinc 3.4mg 5.96mg 23%
Protein 25.56g 14.73g 22%
Magnesium 271mg 177mg 22%
Potassium 1000mg 427mg 17%
Vitamin B1 0.277mg 0.115mg 14%
Calcium 143mg 21mg 12%
Manganese 1.562mg 1.329mg 10%
Selenium 8.3µg 2.8µg 10%
Vitamin B6 0.285mg 0.391mg 8%
Phosphorus 385mg 433mg 7%
Choline 0.4mg 35mg 6%
Vitamin E 0.05mg 0.82mg 5%
Carbs 59.87g 74.9g 5%
Saturated fat 1.084g 0.156g 4%
Polyunsaturated fat 1.148g 0.676g 3%
Fats 3.25g 1.08g 3%
Vitamin B5 0.917mg 1.074mg 3%
Monounsaturated fat 0.532g 0.159g 1%
Calories 371kcal 357kcal 1%
Vitamin K 0.4µg 1.9µg 1%
Vitamin A 13µg 1µg 1%
Cholesterol 4mg 0mg 1%
Net carbs 41.27g 68.7g N/A
Sugar 0g 2.5g N/A
Vitamin B2 0.258mg 0.262mg 0%
Tryptophan 0.266mg 0.179mg 0%
Threonine 0.886mg 0.469mg 0%
Isoleucine 1.303mg 0.618mg 0%
Leucine 2.115mg 1.018mg 0%
Lysine 1.695mg 0.629mg 0%
Methionine 0.372mg 0.438mg 0%
Phenylalanine 1.491mg 0.721mg 0%
Valine 1.434mg 0.858mg 0%
Histidine 0.715mg 0.384mg 0%

Which food is preferable for your diet?

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

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
34%
Papadum
37%
Wild rice raw
Minerals Daily Need Coverage Score
168%
Papadum
96%
Wild rice raw

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 1738mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.928g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Papadum
Papadum is lower in Sugar (difference - 2.5g)
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 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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.