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  6. Semolina vs. Papadum

Semolina vs. Papadum — In-Depth Nutrition Comparison

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What are the main differences between semolina and papadum?

  • Semolina is richer in vitamin B3, yet papadum is richer in iron, copper, fiber, magnesium, folate, phosphorus, potassium, and manganese.
  • Papadum's daily need coverage for iron is 88% higher.
  • Semolina has 3 times more vitamin B3 than papadum. Semolina has 5.048mg of vitamin B3, while papadum has 1.472mg.
  • Semolina contains less sodium.

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

Infographic

Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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 -99.9%
Contains more SeleniumSelenium +139.8%
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%

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% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
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 B3Vitamin B3 +242.9%
Contains more Vitamin B6Vitamin B6 +58.6%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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