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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.

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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
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 -99.7%
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
2
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% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
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%
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 Spelt Papadum 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%
Manganese 1.091mg 1.562mg 20%
Zinc 1.25mg 3.4mg 20%
Vitamin B5 0.917mg 18%
Vitamin B2 0.03mg 0.258mg 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%
Selenium 4µg 8.3µg 8%
Starch 19.57g 8%
Polyunsaturated fat 1.148g 8%
Vitamin B3 2.57mg 1.472mg 7%
Saturated fat 1.084g 5%
Fats 0.85g 3.25g 4%
Monounsaturated fat 0.532g 1%
Vitamin A 0µg 13µg 1%
Vitamin E 0.26mg 0.05mg 1%
Cholesterol 0mg 4mg 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
1
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 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 +1807.2%
Contains more ProteinProtein +364.7%
Contains more FatsFats +282.4%
Contains more CarbsCarbs +126.4%
Contains more OtherOther +1104.6%

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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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.