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  6. Black gram vs. Bran

Black gram vs. Bran — In-Depth Nutrition Comparison

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What are the differences between black gram and bran?

  • Black gram is richer than bran in copper, iron, fiber, magnesium, folate, phosphorus, potassium, zinc, manganese, and vitamin B6.
  • Black gram's daily need coverage for copper is 102% more.
  • Black gram has 36 times more folate than bran. While black gram has 216µg of folate, bran has only 6µg.
  • The glycemic index of black gram is lower.

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

Infographic

Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 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 +567.5%
Contains more CalciumCalcium +1280%
Contains more PotassiumPotassium +968.5%
Contains more IronIron +760.2%
Contains more CopperCopper +1386.4%
Contains more ZincZinc +532.1%
Contains more PhosphorusPhosphorus +218.5%
Contains more ManganeseManganese +58.4%
Contains less SodiumSodium -97.4%
~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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Bran
Bran
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B2Vitamin B2 +647.1%
Contains more Vitamin B3Vitamin B3 +904.9%
Contains more Vitamin B5Vitamin B5 +317.5%
Contains more Vitamin B6Vitamin B6 +1024%
Contains more FolateFolate +3500%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Bran DV% diff.
Copper 0.981mg 0.066mg 102%
Iron 7.57mg 0.88mg 84%
Fiber 18.3g 2.6g 63%
Magnesium 267mg 40mg 54%
Folate 216µg 6µg 53%
Protein 25.21g 3.21g 44%
Phosphorus 379mg 119mg 37%
Potassium 983mg 92mg 26%
Zinc 3.35mg 0.53mg 26%
Manganese 1.527mg 0.964mg 24%
Vitamin B6 0.281mg 0.025mg 20%
Vitamin B2 0.254mg 0.034mg 17%
Carbs 58.99g 11.44g 16%
Calories 341kcal 40kcal 15%
Vitamin B5 0.906mg 0.217mg 14%
Calcium 138mg 10mg 13%
Vitamin B1 0.273mg 0.16mg 9%
Vitamin B3 1.447mg 0.144mg 8%
Polyunsaturated fat 1.071g 0.339g 5%
Sodium 38mg 1mg 2%
Selenium 8.2µg 7.7µg 1%
Fats 1.64g 0.86g 1%
Monounsaturated fat 0.085g 0.291g 1%
Net carbs 40.69g 8.84g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.114g 0.163g 0%
Tryptophan 0.263mg 0.057mg 0%
Threonine 0.875mg 0.086mg 0%
Isoleucine 1.287mg 0.114mg 0%
Leucine 2.089mg 0.235mg 0%
Lysine 1.674mg 0.13mg 0%
Methionine 0.367mg 0.057mg 0%
Phenylalanine 1.473mg 0.155mg 0%
Valine 1.416mg 0.165mg 0%
Histidine 0.706mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +685.4%
Contains more FatsFats +90.7%
Contains more CarbsCarbs +415.6%
Contains more OtherOther +585.7%
Contains more WaterWater +677.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 less Sat. FatSaturated fat -30.1%
Contains more Poly. FatPolyunsaturated fat +215.9%
Contains more Mono. FatMonounsaturated fat +242.4%

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. 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/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.