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Black gram vs Oatmeal - In-Depth Nutrition Comparison

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What are the main differences between Black gram and Oatmeal?

  • Black gram is richer in Copper, Fiber, Magnesium, Phosphorus, Folate, Manganese, Potassium, Zinc, and Iron, yet Oatmeal is richer in Vitamin A.
  • 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.

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.

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Black gram vs Oatmeal 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
Contains more Iron +27%
Contains more Calcium +72.5%
Contains more Potassium +1511.5%
Contains more Magnesium +926.9%
Contains more Copper +1386.4%
Contains more Zinc +440.3%
Contains more Phosphorus +392.2%
Contains less Sodium -22.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Iron +27%
Contains more Calcium +72.5%
Contains more Potassium +1511.5%
Contains more Magnesium +926.9%
Contains more Copper +1386.4%
Contains more Zinc +440.3%
Contains more Phosphorus +392.2%
Contains less Sodium -22.4%

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
:
Contains more Vitamin B2 +18.1%
Contains more Vitamin B5 +185.8%
Contains more Folate +390.9%
Contains more Vitamin A +1782.6%
Contains more Vitamin B3 +109.1%
Equal in Vitamin B1 - 0.26
Equal in Vitamin B6 - 0.29
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B5 +185.8%
Contains more Folate +390.9%
Contains more Vitamin A +1782.6%
Contains more Vitamin B3 +109.1%
Equal in Vitamin B1 - 0.26
Equal in Vitamin B6 - 0.29

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
27
Oatmeal
Mineral Summary Score
149
Black gram
44
Oatmeal

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
14%
Oatmeal
Carbohydrates
59%
Black gram
12%
Oatmeal
Fats
8%
Black gram
6%
Oatmeal

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 Oatmeal
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Oatmeal
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 is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 36)
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 Oatmeal Opinion
Calories 341 68 Black gram
Protein 25.21 2.37 Black gram
Fats 1.64 1.36 Black gram
Vitamin C 0 0
Carbs 58.99 11.67 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 5.96 Black gram
Calcium 138 80 Black gram
Potassium 983 61 Black gram
Magnesium 267 26 Black gram
Sugar 0.46 Black gram
Fiber 18.3 1.7 Black gram
Copper 0.981 0.066 Black gram
Zinc 3.35 0.62 Black gram
Starch 10.37 Oatmeal
Phosphorus 379 77 Black gram
Sodium 38 49 Black gram
Vitamin A 23 433 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.273 0.26 Black gram
Vitamin B2 0.254 0.215 Black gram
Vitamin B3 1.447 3.025 Oatmeal
Vitamin B5 0.906 0.317 Black gram
Vitamin B6 0.281 0.29 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 Oatmeal
Folate 216 44 Black gram
Trans Fat 0 0.003 Black gram
Saturated Fat 0.114 0.226 Black gram
Monounsaturated Fat 0.085 0.391 Oatmeal
Polyunsaturated fat 1.071 0.426 Black gram
Tryptophan 0.263 0.04 Black gram
Threonine 0.875 0.083 Black gram
Isoleucine 1.287 0.105 Black gram
Leucine 2.089 0.2 Black gram
Lysine 1.674 0.135 Black gram
Methionine 0.367 0.04 Black gram
Phenylalanine 1.473 0.13 Black gram
Valine 1.416 0.151 Black gram
Histidine 0.706 0.057 Black gram
Fructose 0 Oatmeal

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.