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  6. Papadum vs. Beans

Papadum vs. Beans — In-Depth Nutrition Comparison

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How are papadum and beans different?

  • Papadum has more iron, copper, magnesium, fiber, folate, phosphorus, potassium, zinc, and vitamin B2 than beans.
  • Daily need coverage for iron for papadum is 94% higher.
  • Papadum contains 1745 times more sodium than beans. While papadum contains 1745mg of sodium, beans contain only 1mg.
  • Beans have a lower glycemic index (33) than papadum (46).

Papad and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Papadum vs Beans 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.
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%
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +746.9%
Contains more CalciumCalcium +186%
Contains more PotassiumPotassium +237.8%
Contains more IronIron +2589.7%
Contains more CopperCopper +384.5%
Contains more ZincZinc +142.9%
Contains more PhosphorusPhosphorus +270.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +84.4%
Contains less SodiumSodium -99.9%

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% 4.3% 1% 69% 60% 28% 55% 66% 0% 1% 164%
Beans
Beans
3
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin AVitamin A +160%
Contains more Vitamin B1Vitamin B1 +84.7%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +242.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +119.2%
Contains more FolateFolate +812.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Beans DV% diff.
Iron 7.8mg 0.29mg 94%
Copper 0.998mg 0.206mg 88%
Sodium 1745mg 1mg 76%
Manganese 1.562mg 68%
Magnesium 271mg 32mg 57%
Fiber 18.6g 5.5g 52%
Folate 219µg 24µg 49%
Protein 25.56g 4.8g 42%
Phosphorus 385mg 104mg 40%
Potassium 1000mg 296mg 21%
Zinc 3.4mg 1.4mg 18%
Vitamin B5 0.917mg 18%
Vitamin B2 0.258mg 0.06mg 15%
Calories 371kcal 105kcal 13%
Carbs 59.87g 20.49g 13%
Vitamin B6 0.285mg 0.13mg 12%
Vitamin B1 0.277mg 0.15mg 11%
Calcium 143mg 50mg 9%
Selenium 8.3µg 4.5µg 7%
Vitamin B3 1.472mg 0.43mg 7%
Polyunsaturated fat 1.148g 0.172g 7%
Choline 0.4mg 30.8mg 6%
Fats 3.25g 0.4g 4%
Saturated fat 1.084g 0.103g 4%
Vitamin C 0mg 3.1mg 3%
Cholesterol 4mg 0mg 1%
Vitamin A 13µg 5µg 1%
Vitamin E 0.05mg 0.15mg 1%
Monounsaturated fat 0.532g 0.035g 1%
Protein per 100 calories 6.9g 4.6g N/A
Calories per 10 g protein 145kcal 219kcal N/A
Weight per 100 calories 27g 95g N/A
Unsaturated / Saturated Fat ratio 1.5 2 N/A
Net carbs 41.27g 14.99g N/A
Sugar 0g 7.78g N/A
Vitamin K 0.4µg 0.8µg 0%
Tryptophan 0.266mg 0%
Threonine 0.886mg 0%
Isoleucine 1.303mg 0%
Leucine 2.115mg 0%
Lysine 1.695mg 0%
Methionine 0.372mg 0%
Phenylalanine 1.491mg 0%
Valine 1.434mg 0%
Histidine 0.715mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +432.5%
Contains more FatsFats +712.5%
Contains more CarbsCarbs +192.2%
Contains more OtherOther +357.9%
Contains more WaterWater +1980.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 19% 42%
Saturated fat: Sat. Fat 1.084 g
Monounsaturated fat: Mono. Fat 0.532 g
Polyunsaturated fat: Poly. Fat 1.148 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +1420%
Contains more Poly. FatPolyunsaturated fat +567.4%
Contains less Sat. FatSaturated fat -90.5%

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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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.