Spelt vs. Papadum — In-Depth Nutrition Comparison

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Differences between spelt and papadum

Papadum is higher than spelt in copper, iron, fiber, magnesium, folate, phosphorus, potassium, manganese, and zinc.
Papadum's daily need coverage for copper is 87% higher.
Spelt has less sodium.
Papadum has a lower glycemic index (46) than spelt (63).

The food types used in this comparison are Spelt, cooked and Papad.

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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

Papadum

Contains less SodiumSodium

-99.7%

Contains more MagnesiumMagnesium	+453.1%
Contains more CalciumCalcium	+1330%
Contains more PotassiumPotassium	+599.3%
Contains more IronIron	+367.1%
Contains more CopperCopper	+364.2%
Contains more ZincZinc	+172%
Contains more PhosphorusPhosphorus	+156.7%
Contains more ManganeseManganese	+43.2%
Contains more SeleniumSelenium	+107.5%

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

Papadum

Contains more Vitamin EVitamin E	+420%
Contains more Vitamin B3Vitamin B3	+74.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+168.9%
Contains more Vitamin B2Vitamin B2	+760%
Contains more Vitamin B6Vitamin B6	+256.3%
Contains more FolateFolate	+1584.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.215mg	0.998mg	87%
Iron	1.67mg	7.8mg	77%
Sodium	5mg	1745mg	76%
Fiber	3.9g	18.6g	59%
Magnesium	49mg	271mg	53%
Folate	13µg	219µg	52%
Protein	5.5g	25.56g	40%
Phosphorus	150mg	385mg	34%
Potassium	143mg	1000mg	25%
Zinc	1.25mg	3.4mg	20%
Manganese	1.091mg	1.562mg	20%
Vitamin B2	0.03mg	0.258mg	18%
Vitamin B5		0.917mg	18%
Vitamin B6	0.08mg	0.285mg	16%
Vitamin B1	0.103mg	0.277mg	15%
Calcium	10mg	143mg	13%
Calories	127kcal	371kcal	12%
Carbs	26.44g	59.87g	11%
Starch	19.57g		8%
Selenium	4µg	8.3µg	8%
Polyunsaturated fat		1.148g	8%
Vitamin B3	2.57mg	1.472mg	7%
Saturated fat		1.084g	5%
Fats	0.85g	3.25g	4%
Cholesterol	0mg	4mg	1%
Vitamin A	0µg	13µg	1%
Vitamin E	0.26mg	0.05mg	1%
Monounsaturated fat		0.532g	1%
Protein per 100 calories	4.3g	6.9g	N/A
Calories per 10 g protein	231kcal	145kcal	N/A
Weight per 100 calories	79g	27g	N/A
Unsaturated / Saturated Fat ratio		1.5	N/A
Net carbs	22.54g	41.27g	N/A
Vitamin K		0.4µg	0%
Choline		0.4mg	0%
Tryptophan		0.266mg	0%
Threonine		0.886mg	0%
Isoleucine		1.303mg	0%
Leucine		2.115mg	0%
Lysine		1.695mg	0%
Methionine		0.372mg	0%
Phenylalanine		1.491mg	0%
Valine		1.434mg	0%
Histidine		0.715mg	0%