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Black gram vs. Oat — In-Depth Nutrition Comparison

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Differences between Black gram and Oat

  • Black gram has more Folate, Copper, Iron, Fiber, Magnesium, Potassium, and Vitamin B6, while Oat has more Manganese, Vitamin B1, and Phosphorus.
  • Oat's daily need coverage for Manganese is 147% higher.
  • Oat contains 4 times less Folate than Black gram. Black gram contains 216µg of Folate, while Oat contains 56µg.

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

Infographic

Black gram vs Oat 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.
:
4
Oat
Contains more Calcium +155.6%
Contains more Iron +60.4%
Contains more Magnesium +50.8%
Contains more Potassium +129.1%
Contains more Copper +56.7%
Contains more Phosphorus +38%
Contains less Sodium -94.7%
Contains more Zinc +18.5%
Contains more Manganese +221.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +155.6%
Contains more Iron +60.4%
Contains more Magnesium +50.8%
Contains more Potassium +129.1%
Contains more Copper +56.7%
Contains more Phosphorus +38%
Contains less Sodium -94.7%
Contains more Zinc +18.5%
Contains more Manganese +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.
:
2
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +82.7%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +136.1%
Contains more Folate +285.7%
Contains more Vitamin B1 +179.5%
Contains more Vitamin B5 +48.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +82.7%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +136.1%
Contains more Folate +285.7%
Contains more Vitamin B1 +179.5%
Contains more Vitamin B5 +48.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Oat
Contains more Protein +49.3%
Contains more Water +31.4%
Contains more Other +95.3%
Contains more Fats +320.7%
Contains more Carbs +12.3%
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
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 Protein +49.3%
Contains more Water +31.4%
Contains more Other +95.3%
Contains more Fats +320.7%
Contains more Carbs +12.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Oat
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +2462.4%
Contains more Polyunsaturated fat +136.7%
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -90.6%
Contains more Monounsaturated Fat +2462.4%
Contains more Polyunsaturated fat +136.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black gram Oat
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Oat Opinion
Net carbs 40.69g 55.67g Oat
Protein 25.21g 16.89g Black gram
Fats 1.64g 6.9g Oat
Carbs 58.99g 66.27g Oat
Calories 341kcal 389kcal Oat
Fiber 18.3g 10.6g Black gram
Calcium 138mg 54mg Black gram
Iron 7.57mg 4.72mg Black gram
Magnesium 267mg 177mg Black gram
Phosphorus 379mg 523mg Oat
Potassium 983mg 429mg Black gram
Sodium 38mg 2mg Oat
Zinc 3.35mg 3.97mg Oat
Copper 0.981mg 0.626mg Black gram
Manganese 1.527mg 4.916mg Oat
Selenium 8.2µg Black gram
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin B1 0.273mg 0.763mg Oat
Vitamin B2 0.254mg 0.139mg Black gram
Vitamin B3 1.447mg 0.961mg Black gram
Vitamin B5 0.906mg 1.349mg Oat
Vitamin B6 0.281mg 0.119mg Black gram
Folate 216µg 56µg Black gram
Tryptophan 0.263mg 0.234mg Black gram
Threonine 0.875mg 0.575mg Black gram
Isoleucine 1.287mg 0.694mg Black gram
Leucine 2.089mg 1.284mg Black gram
Lysine 1.674mg 0.701mg Black gram
Methionine 0.367mg 0.312mg Black gram
Phenylalanine 1.473mg 0.895mg Black gram
Valine 1.416mg 0.937mg Black gram
Histidine 0.706mg 0.405mg Black gram
Saturated Fat 0.114g 1.217g Black gram
Monounsaturated Fat 0.085g 2.178g Oat
Polyunsaturated fat 1.071g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Black gram
33%
Oat
Minerals Daily Need Coverage Score
143%
Black gram
154%
Oat

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 36mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.103g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Oat - 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.