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  6. Spelt vs. Papadum

Spelt vs. Papadum — In-Depth Nutrition Comparison

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Significant differences between spelt and papadum

  • Spelt is richer in manganese and vitamin B3, while papadum is higher in copper, folate, iron, magnesium, fiber, potassium, and calcium.
  • Papadum covers your daily sodium needs 76% more than spelt.
  • Spelt has 5 times more vitamin B3 than papadum. Spelt has 6.843mg of vitamin B3, while papadum has 1.472mg.
  • Spelt is lower in sodium.
  • Spelt has a higher glycemic index (63) than papadum (46).

Specific food types used in this comparison are Spelt, uncooked and Papad.

Infographic

Spelt vs Papadum 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.
Spelt
Spelt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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 -99.5%
Contains more ManganeseManganese +91%
Contains more SeleniumSelenium +41%
Contains more MagnesiumMagnesium +99.3%
Contains more CalciumCalcium +429.6%
Contains more PotassiumPotassium +157.7%
Contains more IronIron +75.7%
Contains more CopperCopper +95.3%
~equal in Zinc ~3.4mg
~equal in Phosphorus ~385mg

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.
Spelt
Spelt
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% 16% 91% 26% 128% 64% 53% 0% 9% 34%
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 +1480%
Contains more Vitamin B1Vitamin B1 +31.4%
Contains more Vitamin B3Vitamin B3 +364.9%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin KVitamin K +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +128.3%
Contains more Vitamin B6Vitamin B6 +23.9%
Contains more FolateFolate +386.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Papadum DV% diff.
Sodium 8mg 1745mg 76%
Manganese 2.983mg 1.562mg 62%
Copper 0.511mg 0.998mg 54%
Folate 45µg 219µg 44%
Iron 4.44mg 7.8mg 42%
Vitamin B3 6.843mg 1.472mg 34%
Magnesium 136mg 271mg 32%
Fiber 10.7g 18.6g 32%
Protein 14.57g 25.56g 22%
Starch 53.92g 22%
Potassium 388mg 1000mg 18%
Calcium 27mg 143mg 12%
Vitamin B2 0.113mg 0.258mg 11%
Vitamin B1 0.364mg 0.277mg 7%
Selenium 11.7µg 8.3µg 6%
Vitamin E 0.79mg 0.05mg 5%
Vitamin B6 0.23mg 0.285mg 4%
Carbs 70.19g 59.87g 3%
Vitamin B5 1.068mg 0.917mg 3%
Vitamin K 3.6µg 0.4µg 3%
Saturated fat 0.406g 1.084g 3%
Calories 338kcal 371kcal 2%
Phosphorus 401mg 385mg 2%
Fats 2.43g 3.25g 1%
Cholesterol 0mg 4mg 1%
Zinc 3.28mg 3.4mg 1%
Vitamin A 0µg 13µg 1%
Polyunsaturated fat 1.258g 1.148g 1%
Protein per 100 calories 4.3g 6.9g N/A
Calories per 10 g protein 232kcal 145kcal N/A
Weight per 100 calories 30g 27g N/A
Unsaturated / Saturated Fat ratio 4.2 1.5 N/A
Net carbs 59.49g 41.27g N/A
Sugar 6.82g 0g N/A
Choline 0.4mg 0%
Monounsaturated fat 0.445g 0.532g 0%
Tryptophan 0.132mg 0.266mg 0%
Threonine 0.443mg 0.886mg 0%
Isoleucine 0.552mg 1.303mg 0%
Leucine 1.07mg 2.115mg 0%
Lysine 0.409mg 1.695mg 0%
Methionine 0.258mg 0.372mg 0%
Phenylalanine 0.737mg 1.491mg 0%
Valine 0.681mg 1.434mg 0%
Histidine 0.36mg 0.715mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 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 +17.2%
Contains more WaterWater +215.8%
Contains more ProteinProtein +75.4%
Contains more FatsFats +33.7%
Contains more OtherOther +337.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 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 -62.5%
Contains more Mono. FatMonounsaturated fat +19.6%
~equal in Polyunsaturated fat ~1.148g

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.