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  6. Bran raw vs. Papadum

Bran raw vs. Papadum — In-Depth Nutrition Comparison

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Summary of differences between bran raw and papadum

  • Bran raw has more manganese, vitamin B1, selenium, and phosphorus, while papadum has more copper, folate, iron, fiber, and potassium.
  • Bran raw covers your daily need for manganese, 177% more than papadum.
  • Bran raw contains 5 times more selenium than papadum. While bran raw contains 45.2µg of selenium, papadum contains only 8.3µg.
  • The amount of sodium in bran raw is lower.

These are the specific foods used in this comparison Oat bran, raw and Papad.

Infographic

Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 PhosphorusPhosphorus +90.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +260.4%
Contains more SeleniumSelenium +444.6%
Contains more MagnesiumMagnesium +15.3%
Contains more CalciumCalcium +146.6%
Contains more PotassiumPotassium +76.7%
Contains more IronIron +44.2%
Contains more CopperCopper +147.6%
~equal in Zinc ~3.4mg

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% 20% 293% 51% 18% 90% 38% 0% 8% 39%
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 +1920%
Contains more Vitamin B1Vitamin B1 +322.4%
Contains more Vitamin B5Vitamin B5 +62.9%
Contains more Vitamin KVitamin K +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +57.6%
Contains more Vitamin B6Vitamin B6 +72.7%
Contains more FolateFolate +321.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Papadum DV% diff.
Manganese 5.63mg 1.562mg 177%
Sodium 4mg 1745mg 76%
Vitamin B1 1.17mg 0.277mg 74%
Selenium 45.2µg 8.3µg 67%
Copper 0.403mg 0.998mg 66%
Phosphorus 734mg 385mg 50%
Folate 52µg 219µg 42%
Iron 5.41mg 7.8mg 30%
Protein 17.3g 25.56g 17%
Potassium 566mg 1000mg 13%
Fiber 15.4g 18.6g 13%
Vitamin B5 1.494mg 0.917mg 12%
Polyunsaturated fat 2.766g 1.148g 11%
Magnesium 235mg 271mg 9%
Calcium 58mg 143mg 9%
Vitamin B6 0.165mg 0.285mg 9%
Calories 246kcal 371kcal 6%
Fats 7.03g 3.25g 6%
Vitamin E 1.01mg 0.05mg 6%
Choline 32.2mg 0.4mg 6%
Monounsaturated fat 2.376g 0.532g 5%
Zinc 3.11mg 3.4mg 3%
Vitamin B2 0.22mg 0.258mg 3%
Vitamin B3 0.934mg 1.472mg 3%
Carbs 66.22g 59.87g 2%
Vitamin K 3.2µg 0.4µg 2%
Cholesterol 0mg 4mg 1%
Vitamin A 0µg 13µg 1%
Saturated fat 1.328g 1.084g 1%
Protein per 100 calories 7g 6.9g N/A
Calories per 10 g protein 142kcal 145kcal N/A
Weight per 100 calories 41g 27g N/A
Unsaturated / Saturated Fat ratio 3.9 1.5 N/A
Net carbs 50.82g 41.27g N/A
Sugar 1.45g 0g N/A
Tryptophan 0.335mg 0.266mg 0%
Threonine 0.502mg 0.886mg 0%
Isoleucine 0.668mg 1.303mg 0%
Leucine 1.374mg 2.115mg 0%
Lysine 0.76mg 1.695mg 0%
Methionine 0.335mg 0.372mg 0%
Phenylalanine 0.908mg 1.491mg 0%
Valine 0.964mg 1.434mg 0%
Histidine 0.41mg 0.715mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 FatsFats +116.3%
Contains more WaterWater +87.7%
Contains more ProteinProtein +47.7%
Contains more OtherOther +170%
~equal in Carbs ~59.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 more Mono. FatMonounsaturated fat +346.6%
Contains more Poly. FatPolyunsaturated fat +140.9%
Contains less Sat. FatSaturated fat -18.4%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.