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  6. Papadum vs. Bran

Papadum vs. Bran — In-Depth Nutrition Comparison

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The main differences between Papadum and Bran

  • Bran contains less Copper, Iron, Fiber, Magnesium, Folate, Phosphorus, Potassium, Zinc, and Manganese than Papadum.
  • Daily need coverage for Copper from Papadum is 104% higher.
  • Bran has 1745 times less Sodium than Papadum. Papadum has 1745mg of Sodium, while Bran has 1mg.

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

Infographic

Papadum vs Bran 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.
Papadum
Papadum
9
:
1
Bran
Bran
Contains more Calcium +1330%
Contains more Iron +786.4%
Contains more Magnesium +577.5%
Contains more Phosphorus +223.5%
Contains more Potassium +987%
Contains more Zinc +541.5%
Contains more Copper +1412.1%
Contains more Manganese +62%
Contains less Sodium -99.9%
Equal in Selenium - 7.7
Papadum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 293% 194% 166% 89% 228% 93% 333% 204% 46%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +1330%
Contains more Iron +786.4%
Contains more Magnesium +577.5%
Contains more Phosphorus +223.5%
Contains more Potassium +987%
Contains more Zinc +541.5%
Contains more Copper +1412.1%
Contains more Manganese +62%
Contains less Sodium -99.9%
Equal in Selenium - 7.7

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.
Papadum
Papadum
9
:
0
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +658.8%
Contains more Vitamin B3 +922.2%
Contains more Vitamin B5 +322.6%
Contains more Vitamin B6 +1040%
Contains more Folate +3550%
Papadum
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%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +73.1%
Contains more Vitamin B2 +658.8%
Contains more Vitamin B3 +922.2%
Contains more Vitamin B5 +322.6%
Contains more Vitamin B6 +1040%
Contains more Folate +3550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papadum
Papadum
4
:
1
Bran
Bran
Contains more Protein +696.3%
Contains more Fats +277.9%
Contains more Carbs +423.3%
Contains more Other +1498%
Contains more Water +2306.9%
Papadum
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
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +696.3%
Contains more Fats +277.9%
Contains more Carbs +423.3%
Contains more Other +1498%
Contains more Water +2306.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papadum
Papadum
2
:
1
Bran
Bran
Contains more Monounsaturated Fat +82.8%
Contains more Polyunsaturated fat +238.6%
Contains less Saturated Fat -85%
Papadum
39% 19% 42%
Saturated Fat: 1.084 g
Monounsaturated Fat: 0.532 g
Polyunsaturated fat: 1.148 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains more Monounsaturated Fat +82.8%
Contains more Polyunsaturated fat +238.6%
Contains less Saturated Fat -85%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Papadum Bran
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Papadum Bran Opinion
Net carbs 41.27g 8.84g Papadum
Protein 25.56g 3.21g Papadum
Fats 3.25g 0.86g Papadum
Carbs 59.87g 11.44g Papadum
Calories 371kcal 40kcal Papadum
Fiber 18.6g 2.6g Papadum
Calcium 143mg 10mg Papadum
Iron 7.8mg 0.88mg Papadum
Magnesium 271mg 40mg Papadum
Phosphorus 385mg 119mg Papadum
Potassium 1000mg 92mg Papadum
Sodium 1745mg 1mg Bran
Zinc 3.4mg 0.53mg Papadum
Copper 0.998mg 0.066mg Papadum
Manganese 1.562mg 0.964mg Papadum
Selenium 8.3µg 7.7µg Papadum
Vitamin A 50IU 0IU Papadum
Vitamin A RAE 13µg 0µg Papadum
Vitamin E 0.05mg Papadum
Vitamin B1 0.277mg 0.16mg Papadum
Vitamin B2 0.258mg 0.034mg Papadum
Vitamin B3 1.472mg 0.144mg Papadum
Vitamin B5 0.917mg 0.217mg Papadum
Vitamin B6 0.285mg 0.025mg Papadum
Folate 219µg 6µg Papadum
Vitamin K 0.4µg Papadum
Tryptophan 0.266mg 0.057mg Papadum
Threonine 0.886mg 0.086mg Papadum
Isoleucine 1.303mg 0.114mg Papadum
Leucine 2.115mg 0.235mg Papadum
Lysine 1.695mg 0.13mg Papadum
Methionine 0.372mg 0.057mg Papadum
Phenylalanine 1.491mg 0.155mg Papadum
Valine 1.434mg 0.165mg Papadum
Histidine 0.715mg 0.07mg Papadum
Cholesterol 4mg 0mg Bran
Saturated Fat 1.084g 0.163g Bran
Monounsaturated Fat 0.532g 0.291g Papadum
Polyunsaturated fat 1.148g 0.339g Papadum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papadum Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Papadum
6%
Bran
Minerals Daily Need Coverage Score
168%
Papadum
33%
Bran

Comparison summary

Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is lower in glycemic index?
Papadum
Papadum is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Papadum
Papadum is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 1744mg)
Which food is lower in Cholesterol?
Bran
Bran is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Bran
Bran is lower in Saturated Fat (difference - 0.921g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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