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  6. Rice vs. Papadum

Rice vs. Papadum — In-Depth Nutrition Comparison

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A recap on the differences between rice and papadum

  • Rice has less copper, iron, fiber, magnesium, phosphorus, manganese, folate, potassium, and zinc.
  • Papadum covers your daily copper needs 103% more than rice.
  • Rice has less sodium.
  • The glycemic index of rice is higher.

Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Papad.

Infographic

Rice vs Papadum 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.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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%
Contains less SodiumSodium -99.9%
Contains more MagnesiumMagnesium +2158.3%
Contains more CalciumCalcium +1330%
Contains more PotassiumPotassium +2757.1%
Contains more IronIron +550%
Contains more CopperCopper +1346.4%
Contains more ZincZinc +593.9%
Contains more PhosphorusPhosphorus +795.3%
Contains more ManganeseManganese +230.9%
Contains more SeleniumSelenium +10.7%

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.
Rice
Rice
0
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% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +69.9%
Contains more Vitamin B2Vitamin B2 +1884.6%
Contains more Vitamin B5Vitamin B5 +135.1%
Contains more Vitamin B6Vitamin B6 +206.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +277.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.472mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Papadum DV% diff.
Copper 0.069mg 0.998mg 103%
Iron 1.2mg 7.8mg 83%
Sodium 1mg 1745mg 76%
Fiber 0.4g 18.6g 73%
Magnesium 12mg 271mg 62%
Phosphorus 43mg 385mg 49%
Manganese 0.472mg 1.562mg 47%
Protein 2.69g 25.56g 46%
Folate 58µg 219µg 40%
Potassium 35mg 1000mg 28%
Zinc 0.49mg 3.4mg 26%
Vitamin B2 0.013mg 0.258mg 19%
Vitamin B6 0.093mg 0.285mg 15%
Calcium 10mg 143mg 13%
Calories 130kcal 371kcal 12%
Carbs 28.17g 59.87g 11%
Vitamin B5 0.39mg 0.917mg 11%
Vitamin B1 0.163mg 0.277mg 10%
Polyunsaturated fat 0.076g 1.148g 7%
Fats 0.28g 3.25g 5%
Saturated fat 0.077g 1.084g 5%
Cholesterol 0mg 4mg 1%
Vitamin A 0µg 13µg 1%
Selenium 7.5µg 8.3µg 1%
Monounsaturated fat 0.088g 0.532g 1%
Protein per 100 calories 2.1g 6.9g N/A
Calories per 10 g protein 483kcal 145kcal N/A
Weight per 100 calories 77g 27g N/A
Unsaturated / Saturated Fat ratio 2.1 1.5 N/A
Net carbs 27.77g 41.27g N/A
Sugar 0.05g 0g N/A
Vitamin E 0.04mg 0.05mg 0%
Vitamin B3 1.476mg 1.472mg 0%
Vitamin K 0µg 0.4µg 0%
Choline 2.1mg 0.4mg 0%
Tryptophan 0.031mg 0.266mg 0%
Threonine 0.096mg 0.886mg 0%
Isoleucine 0.116mg 1.303mg 0%
Leucine 0.222mg 2.115mg 0%
Lysine 0.097mg 1.695mg 0%
Methionine 0.063mg 0.372mg 0%
Phenylalanine 0.144mg 1.491mg 0%
Valine 0.164mg 1.434mg 0%
Histidine 0.063mg 0.715mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
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
Contains more WaterWater +1861%
Contains more ProteinProtein +850.2%
Contains more FatsFats +1060.7%
Contains more CarbsCarbs +112.5%
Contains more OtherOther +1764.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +504.5%
Contains more Poly. FatPolyunsaturated fat +1410.5%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.