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  6. Papadum vs. Bean raw

Papadum vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between papadum and bean raw

  • Papadum has more iron, magnesium, manganese, and fiber; however, bean raw is richer in folate, vitamin B1, selenium, vitamin B6, and choline.
  • Bean raw's daily need coverage for folate is 77% more.
  • Papadum contains 145 times more sodium than bean raw. Papadum contains 1745mg of sodium, while bean raw contains 12mg.
  • Papadum has a higher glycemic index. The glycemic index of papadum is 46, while the glycemic index of bean raw is 33.

The food varieties used in the comparison are Papad and Beans, pinto, mature seeds, raw.

Infographic

Papadum vs 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +54%
Contains more CalciumCalcium +26.5%
Contains more IronIron +53.8%
Contains more CopperCopper +11.8%
Contains more ZincZinc +49.1%
Contains more ManganeseManganese +36.1%
Contains more PotassiumPotassium +39.3%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +236.1%
~equal in Phosphorus ~411mg

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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +25.4%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin B1Vitamin B1 +157.4%
Contains more Vitamin B6Vitamin B6 +66.3%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +139.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Bean raw DV% diff.
Folate 219µg 525µg 77%
Sodium 1745mg 12mg 75%
Selenium 8.3µg 27.9µg 36%
Vitamin B1 0.277mg 0.713mg 36%
Iron 7.8mg 5.07mg 34%
Magnesium 271mg 176mg 23%
Manganese 1.562mg 1.148mg 18%
Vitamin B6 0.285mg 0.474mg 15%
Starch 34.17g 14%
Potassium 1000mg 1393mg 12%
Fiber 18.6g 15.5g 12%
Copper 0.998mg 0.893mg 12%
Choline 0.4mg 66.2mg 12%
Zinc 3.4mg 2.28mg 10%
Protein 25.56g 21.42g 8%
Vitamin C 0mg 6.3mg 7%
Polyunsaturated fat 1.148g 0.407g 5%
Phosphorus 385mg 411mg 4%
Vitamin B2 0.258mg 0.212mg 4%
Vitamin K 0.4µg 5.6µg 4%
Saturated fat 1.084g 0.235g 4%
Fats 3.25g 1.23g 3%
Calcium 143mg 113mg 3%
Vitamin B5 0.917mg 0.785mg 3%
Vitamin B3 1.472mg 1.174mg 2%
Calories 371kcal 347kcal 1%
Carbs 59.87g 62.55g 1%
Cholesterol 4mg 0mg 1%
Vitamin A 13µg 0µg 1%
Vitamin E 0.05mg 0.21mg 1%
Monounsaturated fat 0.532g 0.229g 1%
Protein per 100 calories 6.9g 6.2g N/A
Calories per 10 g protein 145kcal 162kcal N/A
Weight per 100 calories 27g 29g N/A
Unsaturated / Saturated Fat ratio 1.5 2.7 N/A
Net carbs 41.27g 47.05g N/A
Sugar 0g 2.11g N/A
Tryptophan 0.266mg 0.237mg 0%
Threonine 0.886mg 0.81mg 0%
Isoleucine 1.303mg 0.871mg 0%
Leucine 2.115mg 1.558mg 0%
Lysine 1.695mg 1.356mg 0%
Methionine 0.372mg 0.259mg 0%
Phenylalanine 1.491mg 1.095mg 0%
Valine 1.434mg 0.998mg 0%
Histidine 0.715mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more ProteinProtein +19.3%
Contains more FatsFats +164.2%
Contains more OtherOther +125.6%
Contains more WaterWater +224.6%
~equal in Carbs ~62.55g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +132.3%
Contains more Poly. FatPolyunsaturated fat +182.1%
Contains less Sat. FatSaturated fat -78.3%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.