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Black gram vs Bran - In-Depth Nutrition Comparison

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What are the main differences between Black gram and Bran?

  • Black gram is richer in Copper, Folate, Iron, Potassium, and Fiber, yet Bran is richer in Manganese, Vitamin B1, Selenium, Phosphorus, and Vitamin B5.
  • Bran's daily need coverage for Manganese is 178% higher.
  • Black gram has 4 times more Folate than Bran. Black gram has 216µg of Folate, while Bran has 52µg.

We used Mungo beans, mature seeds, raw and Oat bran, raw types in this comparison.

Infographic

Black gram vs Bran 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Black gram
Black gram
6
:
2
Bran
Bran
Contains more Iron +39.9%
Contains more Calcium +137.9%
Contains more Potassium +73.7%
Contains more Magnesium +13.6%
Contains more Copper +143.4%
Contains more Phosphorus +93.7%
Contains less Sodium -89.5%
Equal in Zinc - 3.11
Black gram
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Bran
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 203% 18% 50% 168% 135% 85% 315% 1%
Contains more Iron +39.9%
Contains more Calcium +137.9%
Contains more Potassium +73.7%
Contains more Magnesium +13.6%
Contains more Copper +143.4%
Contains more Phosphorus +93.7%
Contains less Sodium -89.5%
Equal in Zinc - 3.11

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
Black gram
Black gram
5
:
4
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B3 +54.9%
Contains more Vitamin B6 +70.3%
Contains more Folate +315.4%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B5 +64.9%
Black gram
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Bran
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 21% 0% 293% 51% 18% 90% 39% 0% 8% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B3 +54.9%
Contains more Vitamin B6 +70.3%
Contains more Folate +315.4%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B5 +64.9%

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
36
Black gram
46
Bran
Mineral Summary Score
149
Black gram
122
Bran

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
151%
Black gram
104%
Bran
Carbohydrates
59%
Black gram
66%
Bran
Fats
8%
Black gram
32%
Bran

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.
Black gram Bran
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Bran
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 34mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.214g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Black gram Bran Opinion
Calories 341 246 Black gram
Protein 25.21 17.3 Black gram
Fats 1.64 7.03 Bran
Vitamin C 0 0
Carbs 58.99 66.22 Bran
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 5.41 Black gram
Calcium 138 58 Black gram
Potassium 983 566 Black gram
Magnesium 267 235 Black gram
Sugar 1.45 Black gram
Fiber 18.3 15.4 Black gram
Copper 0.981 0.403 Black gram
Zinc 3.35 3.11 Black gram
Starch
Phosphorus 379 734 Bran
Sodium 38 4 Bran
Vitamin A 23 0 Black gram
Vitamin E 1.01 Bran
Vitamin D 0 0
Vitamin B1 0.273 1.17 Bran
Vitamin B2 0.254 0.22 Black gram
Vitamin B3 1.447 0.934 Black gram
Vitamin B5 0.906 1.494 Bran
Vitamin B6 0.281 0.165 Black gram
Vitamin B12 0 0
Vitamin K 3.2 Bran
Folate 216 52 Black gram
Trans Fat 0 Bran
Saturated Fat 0.114 1.328 Black gram
Monounsaturated Fat 0.085 2.376 Bran
Polyunsaturated fat 1.071 2.766 Bran
Tryptophan 0.263 0.335 Bran
Threonine 0.875 0.502 Black gram
Isoleucine 1.287 0.668 Black gram
Leucine 2.089 1.374 Black gram
Lysine 1.674 0.76 Black gram
Methionine 0.367 0.335 Black gram
Phenylalanine 1.473 0.908 Black gram
Valine 1.416 0.964 Black gram
Histidine 0.706 0.41 Black gram
Fructose

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.