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Bran vs Papadum - In-Depth Nutrition Comparison

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Summary of differences between Bran and Papadum

  • Bran has more Manganese, Vitamin B1, Selenium, and Phosphorus, while Papadum has more Copper, Folate, Iron, Fiber, and Potassium.
  • Bran covers your daily need of Manganese 177% more than Papadum.
  • Bran contains 5 times more Selenium than Papadum. While Bran contains 45.2µg of Selenium, Papadum contains only 8.3µg.
  • The amount of Sodium in Bran is lower.

These are the specific foods used in this comparison Oat bran, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
2
:
Contains more Phosphorus +90.6%
Contains less Sodium -99.8%
Contains more Calcium +146.6%
Contains more Iron +44.2%
Contains more Magnesium +15.3%
Contains more Potassium +76.7%
Contains more Copper +147.6%
Equal in Zinc - 3.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 293% 194% 166% 89% 228% 93% 333%
Contains more Phosphorus +90.6%
Contains less Sodium -99.8%
Contains more Calcium +146.6%
Contains more Iron +44.2%
Contains more Magnesium +15.3%
Contains more Potassium +76.7%
Contains more Copper +147.6%
Equal in Zinc - 3.4

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
4
:
Contains more Vitamin E +1920%
Contains more Vitamin B1 +322.4%
Contains more Vitamin B5 +62.9%
Contains more Vitamin K +700%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +57.6%
Contains more Vitamin B6 +72.7%
Contains more Folate +321.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 0% 70% 60% 28% 56% 66% 165% 0% 1%
Contains more Vitamin E +1920%
Contains more Vitamin B1 +322.4%
Contains more Vitamin B5 +62.9%
Contains more Vitamin K +700%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +17.3%
Contains more Vitamin B3 +57.6%
Contains more Vitamin B6 +72.7%
Contains more Folate +321.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bran Papadum
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bran Papadum Opinion
Net carbs 50.82g 41.27g Bran
Protein 17.3g 25.56g Papadum
Fats 7.03g 3.25g Bran
Carbs 66.22g 59.87g Bran
Calories 246kcal 371kcal Papadum
Starch g g
Fructose g g
Sugar 1.45g 0g Papadum
Fiber 15.4g 18.6g Papadum
Calcium 58mg 143mg Papadum
Iron 5.41mg 7.8mg Papadum
Magnesium 235mg 271mg Papadum
Phosphorus 734mg 385mg Bran
Potassium 566mg 1000mg Papadum
Sodium 4mg 1745mg Bran
Zinc 3.11mg 3.4mg Papadum
Copper 0.403mg 0.998mg Papadum
Vitamin A 0IU 50IU Papadum
Vitamin E 1.01mg 0.05mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.17mg 0.277mg Bran
Vitamin B2 0.22mg 0.258mg Papadum
Vitamin B3 0.934mg 1.472mg Papadum
Vitamin B5 1.494mg 0.917mg Bran
Vitamin B6 0.165mg 0.285mg Papadum
Folate 52µg 219µg Papadum
Vitamin B12 0µg 0µg
Vitamin K 3.2µg 0.4µg Bran
Tryptophan 0.335mg 0.266mg Bran
Threonine 0.502mg 0.886mg Papadum
Isoleucine 0.668mg 1.303mg Papadum
Leucine 1.374mg 2.115mg Papadum
Lysine 0.76mg 1.695mg Papadum
Methionine 0.335mg 0.372mg Papadum
Phenylalanine 0.908mg 1.491mg Papadum
Valine 0.964mg 1.434mg Papadum
Histidine 0.41mg 0.715mg Papadum
Cholesterol 0mg 4mg Bran
Trans Fat g g
Saturated Fat 1.328g 1.084g Papadum
Monounsaturated Fat 2.376g 0.532g Bran
Polyunsaturated fat 2.766g 1.148g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Papadum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
37
Papadum
Mineral Summary Score
122
Bran
179
Papadum

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
153%
Papadum
Carbohydrates
66%
Bran
60%
Papadum
Fats
32%
Bran
15%
Papadum

Comparison summary

Which food is lower in Sugar?
Papadum
Papadum is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Papadum
Papadum is lower in Saturated Fat (difference - 0.244g)
Which food is lower in glycemic index?
Papadum
Papadum is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1741mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 4mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bran - 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.