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  6. Wheat vs. Papadum

Wheat vs. Papadum — In-Depth Nutrition Comparison

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How are wheat and papadum different?

  • Wheat is higher in selenium; however, papadum is richer in copper, iron, fiber, magnesium, folate, phosphorus, potassium, and manganese.
  • Daily need coverage for copper for papadum is 88% higher.
  • Wheat contains 4 times more selenium than papadum. While wheat contains 31.9µg of selenium, papadum contains only 8.3µg.
  • Wheat has less sodium.

Wheat, KAMUT khorasan, cooked and Papad are the varieties used in this article.

Infographic

Wheat 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.
Wheat
Wheat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 SeleniumSelenium +284.3%
Contains more MagnesiumMagnesium +464.6%
Contains more CalciumCalcium +1488.9%
Contains more PotassiumPotassium +509.8%
Contains more IronIron +343.2%
Contains more CopperCopper +382.1%
Contains more ZincZinc +84.8%
Contains more PhosphorusPhosphorus +161.9%
Contains more ManganeseManganese +51.7%

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.
Wheat
Wheat
2
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
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 +380%
Contains more Vitamin B3Vitamin B3 +56.6%
Contains more Vitamin B1Vitamin B1 +191.6%
Contains more Vitamin B2Vitamin B2 +760%
Contains more Vitamin B6Vitamin B6 +307.1%
Contains more FolateFolate +1890.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Papadum DV% diff.
Copper 0.207mg 0.998mg 88%
Iron 1.76mg 7.8mg 76%
Sodium 8mg 1745mg 76%
Fiber 4.3g 18.6g 57%
Magnesium 48mg 271mg 53%
Folate 11µg 219µg 52%
Selenium 31.9µg 8.3µg 43%
Protein 5.71g 25.56g 40%
Phosphorus 147mg 385mg 34%
Potassium 164mg 1000mg 25%
Manganese 1.03mg 1.562mg 23%
Vitamin B2 0.03mg 0.258mg 18%
Vitamin B5 0.917mg 18%
Vitamin B6 0.07mg 0.285mg 17%
Vitamin B1 0.095mg 0.277mg 15%
Zinc 1.84mg 3.4mg 14%
Calcium 9mg 143mg 13%
Calories 132kcal 371kcal 12%
Carbs 27.6g 59.87g 11%
Polyunsaturated fat 0.243g 1.148g 6%
Vitamin B3 2.305mg 1.472mg 5%
Saturated fat 0.077g 1.084g 5%
Fats 0.83g 3.25g 4%
Cholesterol 0mg 4mg 1%
Vitamin A 13µg 1%
Vitamin E 0.24mg 0.05mg 1%
Monounsaturated fat 0.084g 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 76g 27g N/A
Unsaturated / Saturated Fat ratio 4.2 1.5 N/A
Net carbs 23.3g 41.27g N/A
Sugar 3.07g 0g N/A
Vitamin K 0.4µg 0%
Trans fat 0.002g N/A
Choline 0.4mg 0%
Tryptophan 0.051mg 0.266mg 0%
Threonine 0.172mg 0.886mg 0%
Isoleucine 0.22mg 1.303mg 0%
Leucine 0.432mg 2.115mg 0%
Lysine 0.161mg 1.695mg 0%
Methionine 0.097mg 0.372mg 0%
Phenylalanine 0.3mg 1.491mg 0%
Valine 0.267mg 1.434mg 0%
Histidine 0.147mg 0.715mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +1767.6%
Contains more ProteinProtein +347.6%
Contains more FatsFats +291.6%
Contains more CarbsCarbs +116.9%
Contains more OtherOther +1051.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 +533.3%
Contains more Poly. FatPolyunsaturated fat +372.4%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.