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  6. Papadum vs. Semolina

Papadum vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between papadum and semolina?

  • Papadum is richer in iron, copper, fiber, magnesium, folate, phosphorus, potassium, and manganese, yet semolina is richer in vitamin B3.
  • Papadum's daily need coverage for iron is 88% higher.
  • Papadum has 873 times more sodium than semolina. Papadum has 1745mg of sodium, while semolina has 2mg.

We used Papad and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Papadum vs Semolina 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +903.7%
Contains more CalciumCalcium +101.4%
Contains more PotassiumPotassium +474.7%
Contains more IronIron +954.1%
Contains more CopperCopper +251.4%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +151.6%
Contains more ManganeseManganese +50.9%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +139.8%

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 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%
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% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +23.7%
Contains more Vitamin B2Vitamin B2 +416%
Contains more Vitamin B5Vitamin B5 +36.5%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +2637.5%
Contains more Vitamin B3Vitamin B3 +242.9%
Contains more Vitamin B6Vitamin B6 +58.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Semolina DV% diff.
Iron 7.8mg 0.74mg 88%
Copper 0.998mg 0.284mg 79%
Sodium 1745mg 2mg 76%
Fiber 18.6g 1.8g 67%
Magnesium 271mg 27mg 58%
Folate 219µg 8µg 53%
Protein 25.56g 7.51g 36%
Phosphorus 385mg 153mg 33%
Starch 68.29g 28%
Potassium 1000mg 174mg 24%
Manganese 1.562mg 1.035mg 23%
Zinc 3.4mg 1.02mg 22%
Vitamin B3 1.472mg 5.048mg 22%
Selenium 8.3µg 19.9µg 21%
Vitamin B2 0.258mg 0.05mg 16%
Vitamin B6 0.285mg 0.452mg 13%
Carbs 59.87g 80.89g 7%
Calcium 143mg 71mg 7%
Polyunsaturated fat 1.148g 0.322g 6%
Vitamin B5 0.917mg 0.672mg 5%
Vitamin B1 0.277mg 0.224mg 4%
Saturated fat 1.084g 0.294g 4%
Fats 3.25g 1.03g 3%
Cholesterol 4mg 0mg 1%
Vitamin A 13µg 1%
Monounsaturated fat 0.532g 0.258g 1%
Calories 371kcal 374kcal 0%
Protein per 100 calories 6.9g 2g N/A
Calories per 10 g protein 145kcal 498kcal N/A
Weight per 100 calories 27g 27g N/A
Unsaturated / Saturated Fat ratio 1.5 2 N/A
Net carbs 41.27g 79.09g N/A
Sugar 0g 0.33g N/A
Vitamin E 0.05mg 0.03mg 0%
Vitamin K 0.4µg 0.1µg 0%
Choline 0.4mg 0%
Tryptophan 0.266mg 0.103mg 0%
Threonine 0.886mg 0.271mg 0%
Isoleucine 1.303mg 0.339mg 0%
Leucine 2.115mg 0.656mg 0%
Lysine 1.695mg 0.215mg 0%
Methionine 0.372mg 0.183mg 0%
Phenylalanine 1.491mg 0.398mg 0%
Valine 1.434mg 0.47mg 0%
Histidine 0.715mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +240.3%
Contains more FatsFats +215.5%
Contains more OtherOther +1002.8%
Contains more CarbsCarbs +35.1%
Contains more WaterWater +182.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +106.2%
Contains more Poly. FatPolyunsaturated fat +256.5%
Contains less Sat. FatSaturated fat -72.9%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.