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Winged bean vs Papadum - In-Depth Nutrition Comparison

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How are Winged bean and Papadum different?

  • Winged bean is higher in Copper, however Papadum is richer in Iron, Magnesium, Folate, Phosphorus, Manganese, Zinc, Vitamin B6, and Vitamin B5.
  • Daily need coverage for Sodium from Papadum is 74% higher.
  • Winged bean has less Sodium.

Winged bean tuber, raw and Papad are the varieties used in this article.

Infographic

Winged bean vs Papadum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Winged bean
Winged bean
2
:
6
Papadum
Papadum
Contains less Sodium -98%
Contains more Copper +38.9%
Contains more Calcium +376.7%
Contains more Iron +290%
Contains more Magnesium +1029.2%
Contains more Phosphorus +755.6%
Contains more Potassium +70.6%
Contains more Zinc +144.6%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Papadum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 293% 194% 166% 89% 228% 93% 333%
Contains less Sodium -98%
Contains more Copper +38.9%
Contains more Calcium +376.7%
Contains more Iron +290%
Contains more Magnesium +1029.2%
Contains more Phosphorus +755.6%
Contains more Potassium +70.6%
Contains more Zinc +144.6%

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
Winged bean
Winged bean
2
:
7
Papadum
Papadum
Contains more Vitamin B1 +36.8%
Contains more Vitamin B3 +11.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +73.2%
Contains more Vitamin B5 +690.5%
Contains more Vitamin B6 +280%
Contains more Folate +1052.6%
Winged bean
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% 95% 35% 31% 7% 18% 15% 0% 0%
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%
Contains more Vitamin B1 +36.8%
Contains more Vitamin B3 +11.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +73.2%
Contains more Vitamin B5 +690.5%
Contains more Vitamin B6 +280%
Contains more Folate +1052.6%

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.
Winged bean Papadum
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Winged bean Papadum Opinion
Net carbs 28.1g 41.27g Papadum
Protein 11.6g 25.56g Papadum
Fats 0.9g 3.25g Papadum
Carbs 28.1g 59.87g Papadum
Calories 148kcal 371kcal Papadum
Starch g g
Fructose g g
Sugar g 0g Winged bean
Fiber g 18.6g Papadum
Calcium 30mg 143mg Papadum
Iron 2mg 7.8mg Papadum
Magnesium 24mg 271mg Papadum
Phosphorus 45mg 385mg Papadum
Potassium 586mg 1000mg Papadum
Sodium 35mg 1745mg Winged bean
Zinc 1.39mg 3.4mg Papadum
Copper 1.386mg 0.998mg Winged bean
Vitamin A 0IU 50IU Papadum
Vitamin E mg 0.05mg Papadum
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.379mg 0.277mg Winged bean
Vitamin B2 0.149mg 0.258mg Papadum
Vitamin B3 1.64mg 1.472mg Winged bean
Vitamin B5 0.116mg 0.917mg Papadum
Vitamin B6 0.075mg 0.285mg Papadum
Folate 19µg 219µg Papadum
Vitamin B12 0µg 0µg
Vitamin K µg 0.4µg Papadum
Tryptophan 0.252mg 0.266mg Papadum
Threonine 0.451mg 0.886mg Papadum
Isoleucine 0.425mg 1.303mg Papadum
Leucine 0.64mg 2.115mg Papadum
Lysine 0.592mg 1.695mg Papadum
Methionine 0.143mg 0.372mg Papadum
Phenylalanine 0.451mg 1.491mg Papadum
Valine 0.599mg 1.434mg Papadum
Histidine 0.241mg 0.715mg Papadum
Cholesterol 0mg 4mg Winged bean
Trans Fat 0g g Papadum
Saturated Fat 0.222g 1.084g Winged bean
Monounsaturated Fat 0.234g 0.532g Papadum
Polyunsaturated fat 0.174g 1.148g Papadum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean 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
17
Winged bean
37
Papadum
Mineral Summary Score
85
Winged bean
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
70%
Winged bean
153%
Papadum
Carbohydrates
28%
Winged bean
60%
Papadum
Fats
4%
Winged bean
15%
Papadum

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 1710mg)
Which food is lower in Cholesterol?
Winged bean
Winged bean is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 0.862g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 14)
Which food is cheaper?
Papadum
Papadum is cheaper (difference - $0.5)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is richer in vitamins?
Papadum
Papadum is relatively richer in vitamins

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.