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  6. Black gram vs. Oats

Black gram vs. Oats — In-Depth Nutrition Comparison

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Differences between black gram and oats

  • Black gram has more folate, copper, iron, fiber, magnesium, potassium, and vitamin B6, while oats have more manganese, vitamin B1, and phosphorus.
  • Oats' daily need coverage for manganese is 147% higher.
  • Oats contain 4 times less folate than black gram. Black gram contains 216µg of folate, while oats contain 56µg.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of oats is 59.

The food types used in this comparison are Mungo beans, mature seeds, raw and Oats.

Infographic

Black gram vs Oats 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%
Oats
Oats
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more MagnesiumMagnesium +50.8%
Contains more CalciumCalcium +155.6%
Contains more PotassiumPotassium +129.1%
Contains more IronIron +60.4%
Contains more CopperCopper +56.7%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +18.5%
Contains more PhosphorusPhosphorus +38%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +221.9%

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%
Oats
Oats
2
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% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more Vitamin B3Vitamin B3 +50.6%
Contains more Vitamin B6Vitamin B6 +136.1%
Contains more FolateFolate +285.7%
Contains more Vitamin B1Vitamin B1 +179.5%
Contains more Vitamin B5Vitamin B5 +48.9%
~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 Oats DV% diff.
Manganese 1.527mg 4.916mg 147%
Vitamin B1 0.273mg 0.763mg 41%
Folate 216µg 56µg 40%
Copper 0.981mg 0.626mg 39%
Iron 7.57mg 4.72mg 36%
Fiber 18.3g 10.6g 31%
Phosphorus 379mg 523mg 21%
Magnesium 267mg 177mg 21%
Protein 25.21g 16.89g 17%
Potassium 983mg 429mg 16%
Selenium 8.2µg 15%
Vitamin B6 0.281mg 0.119mg 12%
Polyunsaturated fat 1.071g 2.535g 10%
Vitamin B2 0.254mg 0.139mg 9%
Vitamin B5 0.906mg 1.349mg 9%
Fats 1.64g 6.9g 8%
Calcium 138mg 54mg 8%
Zinc 3.35mg 3.97mg 6%
Saturated fat 0.114g 1.217g 5%
Monounsaturated fat 0.085g 2.178g 5%
Vitamin B3 1.447mg 0.961mg 3%
Calories 341kcal 389kcal 2%
Sodium 38mg 2mg 2%
Carbs 58.99g 66.27g 2%
Net carbs 40.69g 55.67g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.263mg 0.234mg 0%
Threonine 0.875mg 0.575mg 0%
Isoleucine 1.287mg 0.694mg 0%
Leucine 2.089mg 1.284mg 0%
Lysine 1.674mg 0.701mg 0%
Methionine 0.367mg 0.312mg 0%
Phenylalanine 1.473mg 0.895mg 0%
Valine 1.416mg 0.937mg 0%
Histidine 0.706mg 0.405mg 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
Oats
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more ProteinProtein +49.3%
Contains more WaterWater +31.4%
Contains more OtherOther +95.3%
Contains more FatsFats +320.7%
Contains more CarbsCarbs +12.3%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +2462.4%
Contains more Poly. FatPolyunsaturated fat +136.7%

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.