Black gram vs. Oatmeal — In-Depth Nutrition Comparison
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What are the main differences between black gram and oatmeal?
- Oatmeal has less copper, fiber, magnesium, phosphorus, folate, manganese, potassium, zinc, iron, and vitamin B5 than black gram.
- Black gram's daily need coverage for copper is 102% higher.
- Black gram has 16 times more potassium than oatmeal. Black gram has 983mg of potassium, while oatmeal has 61mg.
- Black gram has a lower glycemic index than oatmeal.
We used Mungo beans, mature seeds, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.
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.
| Contains more MagnesiumMagnesium | +926.9% |
| Contains more CalciumCalcium | +72.5% |
| Contains more PotassiumPotassium | +1511.5% |
| Contains more IronIron | +27% |
| Contains more CopperCopper | +1386.4% |
| Contains more ZincZinc | +440.3% |
| Contains more PhosphorusPhosphorus | +392.2% |
| Contains less SodiumSodium | -22.4% |
| Contains more ManganeseManganese | +173.7% |
| Contains more SeleniumSelenium | +64% |
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.
| Contains more Vitamin B2Vitamin B2 | +18.1% |
| Contains more Vitamin B5Vitamin B5 | +185.8% |
| Contains more FolateFolate | +390.9% |
| Contains more Vitamin AVitamin A | +12900% |
| Contains more Vitamin B3Vitamin B3 | +109.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more ProteinProtein | +963.7% |
| Contains more FatsFats | +20.6% |
| Contains more CarbsCarbs | +405.5% |
| Contains more OtherOther | +489.5% |
| Contains more WaterWater | +678.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
| Contains less Sat. FatSaturated fat | -49.6% |
| Contains more Poly. FatPolyunsaturated fat | +151.4% |
| Contains more Mono. FatMonounsaturated fat | +360% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.981mg | 0.066mg | 102% |
| Fiber | 18.3g | 1.7g | 66% |
| Magnesium | 267mg | 26mg | 57% |
| Protein | 25.21g | 2.37g | 46% |
| Folate | 216µg | 44µg | 43% |
| Phosphorus | 379mg | 77mg | 43% |
| Manganese | 1.527mg | 0.558mg | 42% |
| Potassium | 983mg | 61mg | 27% |
| Zinc | 3.35mg | 0.62mg | 25% |
| Iron | 7.57mg | 5.96mg | 20% |
| Carbs | 58.99g | 11.67g | 16% |
| Vitamin A | 1µg | 130µg | 14% |
| Calories | 341kcal | 68kcal | 14% |
| Vitamin B5 | 0.906mg | 0.317mg | 12% |
| Vitamin B3 | 1.447mg | 3.025mg | 10% |
| Calcium | 138mg | 80mg | 6% |
| Selenium | 8.2µg | 5µg | 6% |
| Starch | 10.37g | 4% | |
| Polyunsaturated fat | 1.071g | 0.426g | 4% |
| Vitamin B2 | 0.254mg | 0.215mg | 3% |
| Choline | 4.7mg | 1% | |
| Saturated fat | 0.114g | 0.226g | 1% |
| Monounsaturated fat | 0.085g | 0.391g | 1% |
| Vitamin B1 | 0.273mg | 0.26mg | 1% |
| Vitamin B6 | 0.281mg | 0.29mg | 1% |
| Fats | 1.64g | 1.36g | 0% |
| Net carbs | 40.69g | 9.97g | N/A |
| Sugar | 0.46g | N/A | |
| Sodium | 38mg | 49mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.263mg | 0.04mg | 0% |
| Threonine | 0.875mg | 0.083mg | 0% |
| Isoleucine | 1.287mg | 0.105mg | 0% |
| Leucine | 2.089mg | 0.2mg | 0% |
| Lysine | 1.674mg | 0.135mg | 0% |
| Methionine | 0.367mg | 0.04mg | 0% |
| Phenylalanine | 1.473mg | 0.13mg | 0% |
| Valine | 1.416mg | 0.151mg | 0% |
| Histidine | 0.706mg | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
26%
Minerals Daily Need Coverage Score
143%
45%
Comparison summary
Which food is cheaper?
Oatmeal is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Black gram contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 0.112g)
Which food is lower in glycemic index?
Black gram is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.