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  6. Papadum vs. Bran raw

Papadum vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between papadum and bran raw

  • Papadum has more copper, folate, iron, fiber, and potassium, while bran raw has more manganese, vitamin B1, selenium, and phosphorus.
  • Bran raw covers your daily need for manganese, 177% more than papadum.
  • Papadum contains 436 times more sodium than bran raw. While papadum contains 1745mg of sodium, bran raw contains only 4mg.

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

Infographic

Papadum vs Bran raw 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%
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%
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%
Contains more PhosphorusPhosphorus +90.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +260.4%
Contains more SeleniumSelenium +444.6%
~equal in Zinc ~3.11mg

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%
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%
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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Bran raw DV% diff.
Manganese 1.562mg 5.63mg 177%
Sodium 1745mg 4mg 76%
Vitamin B1 0.277mg 1.17mg 74%
Selenium 8.3µg 45.2µg 67%
Copper 0.998mg 0.403mg 66%
Phosphorus 385mg 734mg 50%
Folate 219µg 52µg 42%
Iron 7.8mg 5.41mg 30%
Protein 25.56g 17.3g 17%
Potassium 1000mg 566mg 13%
Fiber 18.6g 15.4g 13%
Vitamin B5 0.917mg 1.494mg 12%
Polyunsaturated fat 1.148g 2.766g 11%
Magnesium 271mg 235mg 9%
Calcium 143mg 58mg 9%
Vitamin B6 0.285mg 0.165mg 9%
Calories 371kcal 246kcal 6%
Fats 3.25g 7.03g 6%
Vitamin E 0.05mg 1.01mg 6%
Choline 0.4mg 32.2mg 6%
Monounsaturated fat 0.532g 2.376g 5%
Zinc 3.4mg 3.11mg 3%
Vitamin B2 0.258mg 0.22mg 3%
Vitamin B3 1.472mg 0.934mg 3%
Carbs 59.87g 66.22g 2%
Vitamin K 0.4µg 3.2µg 2%
Cholesterol 4mg 0mg 1%
Vitamin A 13µg 0µg 1%
Saturated fat 1.084g 1.328g 1%
Protein per 100 calories 6.9g 7g N/A
Calories per 10 g protein 145kcal 142kcal N/A
Weight per 100 calories 27g 41g N/A
Unsaturated / Saturated Fat ratio 1.5 3.9 N/A
Net carbs 41.27g 50.82g N/A
Sugar 0g 1.45g N/A
Tryptophan 0.266mg 0.335mg 0%
Threonine 0.886mg 0.502mg 0%
Isoleucine 1.303mg 0.668mg 0%
Leucine 2.115mg 1.374mg 0%
Lysine 1.695mg 0.76mg 0%
Methionine 0.372mg 0.335mg 0%
Phenylalanine 1.491mg 0.908mg 0%
Valine 1.434mg 0.964mg 0%
Histidine 0.715mg 0.41mg 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
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
Contains more ProteinProtein +47.7%
Contains more OtherOther +170%
Contains more FatsFats +116.3%
Contains more CarbsCarbs +10.6%
Contains more WaterWater +87.7%

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

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