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Bran vs. Papadum — In-Depth Nutrition Comparison

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The main differences between bran and papadum

  • Bran contains less copper, iron, fiber, magnesium, folate, phosphorus, potassium, zinc, and manganese than papadum.
  • Daily need coverage for copper for papadum is 104% higher.
  • Bran is lower in sodium.

Food types used in this article are Oat bran, cooked and Papad.

Infographic

Bran vs Papadum infographic
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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.
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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 MagnesiumMagnesium +577.5%
Contains more CalciumCalcium +1330%
Contains more PotassiumPotassium +987%
Contains more IronIron +786.4%
Contains more CopperCopper +1412.1%
Contains more ZincZinc +541.5%
Contains more PhosphorusPhosphorus +223.5%
Contains more ManganeseManganese +62%
~equal in Selenium ~8.3µg

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.
Bran
0
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Papadum
10
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +658.8%
Contains more Vitamin B3Vitamin B3 +922.2%
Contains more Vitamin B5Vitamin B5 +322.6%
Contains more Vitamin B6Vitamin B6 +1040%
Contains more FolateFolate +3550%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Papadum DV% diff.
Copper 0.066mg 0.998mg 104%
Iron 0.88mg 7.8mg 87%
Sodium 1mg 1745mg 76%
Fiber 2.6g 18.6g 64%
Magnesium 40mg 271mg 55%
Folate 6µg 219µg 53%
Protein 3.21g 25.56g 45%
Phosphorus 119mg 385mg 38%
Potassium 92mg 1000mg 27%
Manganese 0.964mg 1.562mg 26%
Zinc 0.53mg 3.4mg 26%
Vitamin B6 0.025mg 0.285mg 20%
Vitamin B2 0.034mg 0.258mg 17%
Calories 40kcal 371kcal 17%
Carbs 11.44g 59.87g 16%
Vitamin B5 0.217mg 0.917mg 14%
Calcium 10mg 143mg 13%
Vitamin B1 0.16mg 0.277mg 10%
Vitamin B3 0.144mg 1.472mg 8%
Polyunsaturated fat 0.339g 1.148g 5%
Fats 0.86g 3.25g 4%
Saturated fat 0.163g 1.084g 4%
Selenium 7.7µg 8.3µg 1%
Monounsaturated fat 0.291g 0.532g 1%
Cholesterol 0mg 4mg 1%
Vitamin A 0µg 13µg 1%
Net carbs 8.84g 41.27g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.057mg 0.266mg 0%
Threonine 0.086mg 0.886mg 0%
Isoleucine 0.114mg 1.303mg 0%
Leucine 0.235mg 2.115mg 0%
Lysine 0.13mg 1.695mg 0%
Methionine 0.057mg 0.372mg 0%
Phenylalanine 0.155mg 1.491mg 0%
Valine 0.165mg 1.434mg 0%
Histidine 0.07mg 0.715mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 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 WaterWater +2306.9%
Contains more ProteinProtein +696.3%
Contains more FatsFats +277.9%
Contains more CarbsCarbs +423.3%
Contains more OtherOther +1498%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 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%
Contains more Mono. FatMonounsaturated fat +82.8%
Contains more Poly. FatPolyunsaturated fat +238.6%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.