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  6. Rye vs. Papadum

Rye vs. Papadum — In-Depth Nutrition Comparison

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Important differences between rye and papadum

  • Rye has more manganese and vitamin B3; however, papadum is richer in copper, iron, folate, magnesium, potassium, fiber, and calcium.
  • Papadum's daily need coverage for sodium is 76% more.
  • Rye contains 3 times more vitamin B3 than papadum. Rye contains 4.27mg of vitamin B3, while papadum contains 1.472mg.
  • Rye contains less sodium.
  • Papadum has a higher glycemic index. The glycemic index of papadum is 46, while the glycemic index of rye is 34.

The food varieties used in the comparison are Rye grain and Papad.

Infographic

Rye 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.
Rye
Rye
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 ManganeseManganese +65%
Contains more SeleniumSelenium +67.5%
Contains more MagnesiumMagnesium +146.4%
Contains more CalciumCalcium +495.8%
Contains more PotassiumPotassium +96.1%
Contains more IronIron +196.6%
Contains more CopperCopper +171.9%
Contains more ZincZinc +28.3%
Contains more PhosphorusPhosphorus +16%

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.
Rye
Rye
5
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% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
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 EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +14.1%
Contains more Vitamin B3Vitamin B3 +190.1%
Contains more Vitamin B5Vitamin B5 +58.8%
Contains more Vitamin KVitamin K +1375%
Contains more Vitamin AVitamin A +1200%
Contains more FolateFolate +476.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.258mg
~equal in Vitamin B6 ~0.285mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Papadum DV% diff.
Sodium 2mg 1745mg 76%
Copper 0.367mg 0.998mg 70%
Iron 2.63mg 7.8mg 65%
Folate 38µg 219µg 45%
Manganese 2.577mg 1.562mg 44%
Magnesium 110mg 271mg 38%
Protein 10.34g 25.56g 30%
Vitamin B3 4.27mg 1.472mg 17%
Potassium 510mg 1000mg 14%
Fiber 15.1g 18.6g 14%
Calcium 24mg 143mg 12%
Vitamin B5 1.456mg 0.917mg 11%
Selenium 13.9µg 8.3µg 10%
Phosphorus 332mg 385mg 8%
Zinc 2.65mg 3.4mg 7%
Carbs 75.86g 59.87g 5%
Vitamin E 0.85mg 0.05mg 5%
Vitamin K 5.9µg 0.4µg 5%
Choline 30.4mg 0.4mg 5%
Saturated fat 0.197g 1.084g 4%
Vitamin B1 0.316mg 0.277mg 3%
Polyunsaturated fat 0.767g 1.148g 3%
Calories 338kcal 371kcal 2%
Fats 1.63g 3.25g 2%
Cholesterol 0mg 4mg 1%
Vitamin A 1µg 13µg 1%
Vitamin B2 0.251mg 0.258mg 1%
Vitamin B6 0.294mg 0.285mg 1%
Monounsaturated fat 0.208g 0.532g 1%
Protein per 100 calories 3.1g 6.9g N/A
Calories per 10 g protein 327kcal 145kcal N/A
Weight per 100 calories 30g 27g N/A
Unsaturated / Saturated Fat ratio 4.9 1.5 N/A
Net carbs 60.76g 41.27g N/A
Sugar 0.98g 0g N/A
Tryptophan 0.108mg 0.266mg 0%
Threonine 0.289mg 0.886mg 0%
Isoleucine 0.208mg 1.303mg 0%
Leucine 0.563mg 2.115mg 0%
Lysine 0.286mg 1.695mg 0%
Methionine 0.153mg 0.372mg 0%
Phenylalanine 0.435mg 1.491mg 0%
Valine 0.317mg 1.434mg 0%
Histidine 0.189mg 0.715mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 CarbsCarbs +26.7%
Contains more WaterWater +203.7%
Contains more ProteinProtein +147.2%
Contains more FatsFats +99.4%
Contains more OtherOther +398.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -81.8%
Contains more Mono. FatMonounsaturated fat +155.8%
Contains more Poly. FatPolyunsaturated fat +49.7%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.