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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 for 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.
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%
Bran
Bran
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +577.5%
Contains more CalciumCalcium +1330%
Contains more PotassiumPotassium +987%
Contains more IronIron +786.4%
Contains more CopperCopper +1412.1%
Contains more ZincZinc +541.5%
Contains more PhosphorusPhosphorus +223.5%
Contains more ManganeseManganese +62%
Contains less SodiumSodium -99.9%
~equal in Selenium ~7.7µg

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%
Bran
Bran
0
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% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +658.8%
Contains more Vitamin B3Vitamin B3 +922.2%
Contains more Vitamin B5Vitamin B5 +322.6%
Contains more Vitamin B6Vitamin B6 +1040%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3550%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Papadum Bran DV% diff.
Copper 0.998mg 0.066mg 104%
Iron 7.8mg 0.88mg 87%
Sodium 1745mg 1mg 76%
Fiber 18.6g 2.6g 64%
Magnesium 271mg 40mg 55%
Folate 219µg 6µg 53%
Protein 25.56g 3.21g 45%
Phosphorus 385mg 119mg 38%
Potassium 1000mg 92mg 27%
Zinc 3.4mg 0.53mg 26%
Manganese 1.562mg 0.964mg 26%
Vitamin B6 0.285mg 0.025mg 20%
Calories 371kcal 40kcal 17%
Vitamin B2 0.258mg 0.034mg 17%
Carbs 59.87g 11.44g 16%
Vitamin B5 0.917mg 0.217mg 14%
Calcium 143mg 10mg 13%
Vitamin B1 0.277mg 0.16mg 10%
Vitamin B3 1.472mg 0.144mg 8%
Polyunsaturated fat 1.148g 0.339g 5%
Fats 3.25g 0.86g 4%
Saturated fat 1.084g 0.163g 4%
Cholesterol 4mg 0mg 1%
Vitamin A 13µg 0µg 1%
Selenium 8.3µg 7.7µg 1%
Monounsaturated fat 0.532g 0.291g 1%
Protein per 100 calories 6.9g 8g N/A
Calories per 10 g protein 145kcal 125kcal N/A
Weight per 100 calories 27g 250g N/A
Unsaturated / Saturated Fat ratio 1.5 3.9 N/A
Net carbs 41.27g 8.84g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.266mg 0.057mg 0%
Threonine 0.886mg 0.086mg 0%
Isoleucine 1.303mg 0.114mg 0%
Leucine 2.115mg 0.235mg 0%
Lysine 1.695mg 0.13mg 0%
Methionine 0.372mg 0.057mg 0%
Phenylalanine 1.491mg 0.155mg 0%
Valine 1.434mg 0.165mg 0%
Histidine 0.715mg 0.07mg 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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +696.3%
Contains more FatsFats +277.9%
Contains more CarbsCarbs +423.3%
Contains more OtherOther +1498%
Contains more WaterWater +2306.9%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +82.8%
Contains more Poly. FatPolyunsaturated fat +238.6%
Contains less Sat. FatSaturated fat -85%

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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. 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.