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  6. Beans vs. Papadum

Beans vs. Papadum — In-Depth Nutrition Comparison

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How are beans and papadum 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.
  • Beans have less sodium.
  • Beans have a lower glycemic index (33) than papadum (46).

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

Infographic

Beans vs Papadum 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.
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%
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%
Contains less SodiumSodium -99.9%
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 SeleniumSelenium +84.4%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin KVitamin K +100%
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 B6Vitamin B6 +119.2%
Contains more FolateFolate +812.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Papadum DV% diff.
Iron 0.29mg 7.8mg 94%
Copper 0.206mg 0.998mg 88%
Sodium 1mg 1745mg 76%
Manganese 1.562mg 68%
Magnesium 32mg 271mg 57%
Fiber 5.5g 18.6g 52%
Folate 24µg 219µg 49%
Protein 4.8g 25.56g 42%
Phosphorus 104mg 385mg 40%
Potassium 296mg 1000mg 21%
Zinc 1.4mg 3.4mg 18%
Vitamin B5 0.917mg 18%
Vitamin B2 0.06mg 0.258mg 15%
Calories 105kcal 371kcal 13%
Carbs 20.49g 59.87g 13%
Vitamin B6 0.13mg 0.285mg 12%
Vitamin B1 0.15mg 0.277mg 11%
Calcium 50mg 143mg 9%
Selenium 4.5µg 8.3µg 7%
Vitamin B3 0.43mg 1.472mg 7%
Polyunsaturated fat 0.172g 1.148g 7%
Choline 30.8mg 0.4mg 6%
Fats 0.4g 3.25g 4%
Saturated fat 0.103g 1.084g 4%
Vitamin C 3.1mg 0mg 3%
Cholesterol 0mg 4mg 1%
Vitamin A 5µg 13µg 1%
Vitamin E 0.15mg 0.05mg 1%
Monounsaturated fat 0.035g 0.532g 1%
Protein per 100 calories 4.6g 6.9g N/A
Calories per 10 g protein 219kcal 145kcal N/A
Weight per 100 calories 95g 27g N/A
Unsaturated / Saturated Fat ratio 2 1.5 N/A
Net carbs 14.99g 41.27g N/A
Sugar 7.78g 0g N/A
Vitamin K 0.8µg 0.4µg 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
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
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
Contains more WaterWater +1980.2%
Contains more ProteinProtein +432.5%
Contains more FatsFats +712.5%
Contains more CarbsCarbs +192.2%
Contains more OtherOther +357.9%

Fat Type Comparison

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

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