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  6. Wild rice raw vs. Papadum

Wild rice raw vs. Papadum — In-Depth Nutrition Comparison

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How are wild rice raw and papadum different?

  • Wild rice raw is richer in vitamin B3 and zinc, while papadum is higher in iron, copper, fiber, folate, magnesium, potassium, and vitamin B1.
  • Papadum covers your daily need for sodium, 76% more than wild rice raw.
  • Wild rice raw contains 5 times more vitamin B3 than papadum. Wild rice raw contains 6.733mg of vitamin B3, while papadum contains 1.472mg.
  • Wild rice raw is lower in sodium.
  • Wild rice raw has a higher glycemic index (57) than papadum (46).

Wild rice, raw and Papad types were used in this article.

Infographic

Wild rice raw vs Papadum infographic
Infographic link

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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 more ZincZinc +75.3%
Contains more PhosphorusPhosphorus +12.5%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +53.1%
Contains more CalciumCalcium +581%
Contains more PotassiumPotassium +134.2%
Contains more IronIron +298%
Contains more CopperCopper +90.5%
Contains more ManganeseManganese +17.5%
Contains more SeleniumSelenium +196.4%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +1540%
Contains more Vitamin B3Vitamin B3 +357.4%
Contains more Vitamin B5Vitamin B5 +17.1%
Contains more Vitamin B6Vitamin B6 +37.2%
Contains more Vitamin KVitamin K +375%
Contains more CholineCholine +8650%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B1Vitamin B1 +140.9%
Contains more FolateFolate +130.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.258mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Papadum DV% diff.
Sodium 7mg 1745mg 76%
Iron 1.96mg 7.8mg 73%
Copper 0.524mg 0.998mg 53%
Fiber 6.2g 18.6g 50%
Vitamin B3 6.733mg 1.472mg 33%
Folate 95µg 219µg 31%
Zinc 5.96mg 3.4mg 23%
Protein 14.73g 25.56g 22%
Magnesium 177mg 271mg 22%
Potassium 427mg 1000mg 17%
Vitamin B1 0.115mg 0.277mg 14%
Calcium 21mg 143mg 12%
Manganese 1.329mg 1.562mg 10%
Selenium 2.8µg 8.3µg 10%
Vitamin B6 0.391mg 0.285mg 8%
Phosphorus 433mg 385mg 7%
Choline 35mg 0.4mg 6%
Vitamin E 0.82mg 0.05mg 5%
Carbs 74.9g 59.87g 5%
Saturated fat 0.156g 1.084g 4%
Polyunsaturated fat 0.676g 1.148g 3%
Fats 1.08g 3.25g 3%
Vitamin B5 1.074mg 0.917mg 3%
Monounsaturated fat 0.159g 0.532g 1%
Calories 357kcal 371kcal 1%
Vitamin K 1.9µg 0.4µg 1%
Vitamin A 1µg 13µg 1%
Cholesterol 0mg 4mg 1%
Net carbs 68.7g 41.27g N/A
Sugar 2.5g 0g N/A
Vitamin B2 0.262mg 0.258mg 0%
Tryptophan 0.179mg 0.266mg 0%
Threonine 0.469mg 0.886mg 0%
Isoleucine 0.618mg 1.303mg 0%
Leucine 1.018mg 2.115mg 0%
Lysine 0.629mg 1.695mg 0%
Methionine 0.438mg 0.372mg 0%
Phenylalanine 0.721mg 1.491mg 0%
Valine 0.858mg 1.434mg 0%
Histidine 0.384mg 0.715mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +25.1%
Contains more WaterWater +122.3%
Contains more ProteinProtein +73.5%
Contains more FatsFats +200.9%
Contains more OtherOther +411.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -85.6%
Contains more Mono. FatMonounsaturated fat +234.6%
Contains more Poly. FatPolyunsaturated fat +69.8%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.