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  6. Black gram vs. Oatmeal

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

Black gram vs Oatmeal 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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.
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%
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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.26mg
~equal in Vitamin B6 ~0.29mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Oatmeal 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%

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
2% 12% 84%
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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
22% 37% 41%
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%

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. 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.