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  6. Papadum vs. Cranberry bean raw

Papadum vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are papadum and cranberry bean raw different?

  • Papadum is higher in iron, manganese, magnesium, and copper; however, cranberry bean raw is richer in folate, vitamin B1, fiber, potassium, and selenium.
  • Daily need coverage for folate for cranberry bean raw is 96% higher.
  • Papadum contains 291 times more sodium than cranberry bean raw. While papadum contains 1745mg of sodium, cranberry bean raw contains only 6mg.
  • Cranberry bean raw has a lower glycemic index (35) than papadum (46).

Papad and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Papadum vs Cranberry bean raw 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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +73.7%
Contains more CalciumCalcium +12.6%
Contains more IronIron +56%
Contains more CopperCopper +25.7%
Contains more ManganeseManganese +69.8%
Contains more PotassiumPotassium +33.2%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +53%
~equal in Zinc ~3.63mg
~equal in Phosphorus ~372mg

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 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%
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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +21.1%
Contains more Vitamin B5Vitamin B5 +22.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +169.7%
Contains more FolateFolate +175.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.455mg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Cranberry bean raw DV% diff.
Folate 219µg 604µg 96%
Sodium 1745mg 6mg 76%
Vitamin B1 0.277mg 0.747mg 39%
Iron 7.8mg 5mg 35%
Manganese 1.562mg 0.92mg 28%
Magnesium 271mg 156mg 27%
Fiber 18.6g 24.7g 24%
Copper 0.998mg 0.794mg 23%
Potassium 1000mg 1332mg 10%
Selenium 8.3µg 12.7µg 8%
Protein 25.56g 23.03g 5%
Polyunsaturated fat 1.148g 0.527g 4%
Saturated fat 1.084g 0.316g 3%
Vitamin B5 0.917mg 0.748mg 3%
Vitamin B2 0.258mg 0.213mg 3%
Fats 3.25g 1.23g 3%
Vitamin B6 0.285mg 0.309mg 2%
Calories 371kcal 335kcal 2%
Phosphorus 385mg 372mg 2%
Zinc 3.4mg 3.63mg 2%
Calcium 143mg 127mg 2%
Monounsaturated fat 0.532g 0.106g 1%
Vitamin A 13µg 0µg 1%
Cholesterol 4mg 0mg 1%
Carbs 59.87g 60.05g 0%
Net carbs 41.27g 35.35g N/A
Vitamin E 0.05mg 0%
Vitamin B3 1.472mg 1.455mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.266mg 0.273mg 0%
Threonine 0.886mg 0.969mg 0%
Isoleucine 1.303mg 1.017mg 0%
Leucine 2.115mg 1.838mg 0%
Lysine 1.695mg 1.58mg 0%
Methionine 0.372mg 0.346mg 0%
Phenylalanine 1.491mg 1.245mg 0%
Valine 1.434mg 1.205mg 0%
Histidine 0.715mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +164.2%
Contains more OtherOther +137.3%
Contains more WaterWater +255%
~equal in Protein ~23.03g
~equal in Carbs ~60.05g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +401.9%
Contains more Poly. FatPolyunsaturated fat +117.8%
Contains less Sat. FatSaturated fat -70.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.