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  6. Flour vs. Papadum

Flour vs. Papadum — In-Depth Nutrition Comparison

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Differences between flour and papadum

  • Flour is higher in selenium, vitamin B1, and vitamin B3; however, papadum is richer in copper, fiber, magnesium, phosphorus, iron, and manganese.
  • Papadum's daily need coverage for copper is 95% higher.
  • Flour has 4 times more selenium than papadum. While flour has 33.9µg of selenium, papadum has only 8.3µg.
  • Flour has less sodium.
  • Papadum has a lower glycemic index (46) than flour (72).

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Papad.

Infographic

Flour 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.
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +308.4%
Contains more MagnesiumMagnesium +1131.8%
Contains more CalciumCalcium +853.3%
Contains more PotassiumPotassium +834.6%
Contains more IronIron +68.1%
Contains more CopperCopper +593.1%
Contains more ZincZinc +385.7%
Contains more PhosphorusPhosphorus +256.5%
Contains more ManganeseManganese +129%

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.
Flour
Flour
4
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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 +20%
Contains more Vitamin B1Vitamin B1 +183.4%
Contains more Vitamin B2Vitamin B2 +91.5%
Contains more Vitamin B3Vitamin B3 +301.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +109.4%
Contains more Vitamin B6Vitamin B6 +547.7%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +19.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Papadum DV% diff.
Copper 0.144mg 0.998mg 95%
Sodium 2mg 1745mg 76%
Fiber 2.7g 18.6g 64%
Magnesium 22mg 271mg 59%
Selenium 33.9µg 8.3µg 47%
Vitamin B1 0.785mg 0.277mg 42%
Iron 4.64mg 7.8mg 40%
Phosphorus 108mg 385mg 40%
Manganese 0.682mg 1.562mg 38%
Protein 10.33g 25.56g 30%
Vitamin B3 5.904mg 1.472mg 28%
Potassium 107mg 1000mg 26%
Zinc 0.7mg 3.4mg 25%
Vitamin B6 0.044mg 0.285mg 19%
Vitamin B2 0.494mg 0.258mg 18%
Calcium 15mg 143mg 13%
Vitamin B5 0.438mg 0.917mg 10%
Folate 183µg 219µg 9%
Carbs 76.31g 59.87g 5%
Polyunsaturated fat 0.413g 1.148g 5%
Saturated fat 0.155g 1.084g 4%
Fats 0.98g 3.25g 3%
Choline 10.4mg 0.4mg 2%
Cholesterol 0mg 4mg 1%
Vitamin A 0µg 13µg 1%
Monounsaturated fat 0.087g 0.532g 1%
Calories 364kcal 371kcal 0%
Protein per 100 calories 2.8g 6.9g N/A
Calories per 10 g protein 352kcal 145kcal N/A
Weight per 100 calories 27g 27g N/A
Unsaturated / Saturated Fat ratio 3.2 1.5 N/A
Net carbs 73.61g 41.27g N/A
Sugar 0.27g 0g N/A
Vitamin E 0.06mg 0.05mg 0%
Vitamin K 0.3µg 0.4µg 0%
Tryptophan 0.127mg 0.266mg 0%
Threonine 0.281mg 0.886mg 0%
Isoleucine 0.357mg 1.303mg 0%
Leucine 0.71mg 2.115mg 0%
Lysine 0.228mg 1.695mg 0%
Methionine 0.183mg 0.372mg 0%
Phenylalanine 0.52mg 1.491mg 0%
Valine 0.415mg 1.434mg 0%
Histidine 0.23mg 0.715mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +27.5%
Contains more WaterWater +241.5%
Contains more ProteinProtein +147.4%
Contains more FatsFats +231.6%
Contains more OtherOther +1602.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -85.7%
Contains more Mono. FatMonounsaturated fat +511.5%
Contains more Poly. FatPolyunsaturated fat +178%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.