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White bread vs. Papadum — In-Depth Nutrition Comparison

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How are white bread and papadum different?

  • White bread is higher in selenium; however, papadum is richer in copper, fiber, magnesium, iron, manganese, phosphorus, folate, and potassium.
  • Daily need coverage for copper for papadum is 100% higher.
  • White bread contains 3 times more selenium than papadum. While white bread contains 22µg of selenium, papadum contains only 8.3µg.
  • White bread has less sodium.
  • Papadum has a lower glycemic index (46) than white bread (73).

Bread, white, commercially prepared (includes soft bread crumbs) and Papad are the varieties used in this article.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 -71.9%
Contains more SeleniumSelenium +165.1%
Contains more MagnesiumMagnesium +1078.3%
Contains more PotassiumPotassium +693.7%
Contains more IronIron +116.1%
Contains more CopperCopper +888.1%
Contains more ZincZinc +359.5%
Contains more PhosphorusPhosphorus +292.9%
Contains more ManganeseManganese +191.4%
~equal in Calcium ~143mg

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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +340%
Contains more Vitamin B1Vitamin B1 +92.4%
Contains more Vitamin B3Vitamin B3 +224.7%
Contains more CholineCholine +3550%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +71.1%
Contains more Vitamin B6Vitamin B6 +227.6%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +97.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.258mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +943.6%
Contains more ProteinProtein +188.8%
Contains more CarbsCarbs +21.1%
Contains more OtherOther +295.5%
~equal in Fats ~3.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -35.6%
Contains more Mono. FatMonounsaturated fat +12.6%
Contains more Poly. FatPolyunsaturated fat +39.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White bread Papadum
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White bread Papadum DV% diff.
Copper 0.101mg 0.998mg 100%
Fiber 2.7g 18.6g 64%
Magnesium 23mg 271mg 59%
Sodium 490mg 1745mg 55%
Iron 3.61mg 7.8mg 52%
Manganese 0.536mg 1.562mg 45%
Phosphorus 98mg 385mg 41%
Protein 8.85g 25.56g 33%
Folate 111µg 219µg 27%
Potassium 126mg 1000mg 26%
Selenium 22µg 8.3µg 25%
Zinc 0.74mg 3.4mg 24%
Vitamin B1 0.533mg 0.277mg 21%
Vitamin B3 4.78mg 1.472mg 21%
Starch 37.17g 15%
Vitamin B6 0.087mg 0.285mg 15%
Vitamin B5 0.536mg 0.917mg 8%
Calories 266kcal 371kcal 5%
Polyunsaturated fat 1.602g 1.148g 3%
Carbs 49.42g 59.87g 3%
Fructose 2.43g 3%
Choline 14.6mg 0.4mg 3%
Saturated fat 0.698g 1.084g 2%
Vitamin A 0µg 13µg 1%
Vitamin E 0.22mg 0.05mg 1%
Cholesterol 0mg 4mg 1%
Vitamin B2 0.243mg 0.258mg 1%
Fats 3.33g 3.25g 0%
Net carbs 46.72g 41.27g N/A
Calcium 144mg 143mg 0%
Sugar 5.67g 0g N/A
Vitamin K 0.2µg 0.4µg 0%
Trans fat 0.027g N/A
Monounsaturated fat 0.599g 0.532g 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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread Papadum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
White bread
34%
Papadum
Minerals Daily Need Coverage Score
56%
White bread
168%
Papadum

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
White bread
White bread contains less Sodium (difference - 1255mg)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 0.386g)
Which food is lower in Sugar?
Papadum
Papadum is lower in Sugar (difference - 5.67g)
Which food is lower in glycemic index?
Papadum
Papadum is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.