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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
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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
:
3
Oat
Contains more Iron +60.4%
Contains more Calcium +155.6%
Contains more Potassium +129.1%
Contains more Magnesium +50.8%
Contains more Copper +56.7%
Contains more Zinc +18.5%
Contains more Phosphorus +38%
Contains less Sodium -94.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Contains more Iron +60.4%
Contains more Calcium +155.6%
Contains more Potassium +129.1%
Contains more Magnesium +50.8%
Contains more Copper +56.7%
Contains more Zinc +18.5%
Contains more Phosphorus +38%
Contains less Sodium -94.7%

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
:
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 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% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
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 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
33
Oat
Mineral Summary Score
149
Black gram
112
Oat

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
101%
Oat
Carbohydrates
59%
Black gram
66%
Oat
Fats
8%
Black gram
32%
Oat

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 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 Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Oat
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 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 Oat Opinion
Calories 341 389 Oat
Protein 25.21 16.89 Black gram
Fats 1.64 6.9 Oat
Vitamin C 0 0
Carbs 58.99 66.27 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 7.57 4.72 Black gram
Calcium 138 54 Black gram
Potassium 983 429 Black gram
Magnesium 267 177 Black gram
Sugar
Fiber 18.3 10.6 Black gram
Copper 0.981 0.626 Black gram
Zinc 3.35 3.97 Oat
Starch
Phosphorus 379 523 Oat
Sodium 38 2 Oat
Vitamin A 23 0 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.273 0.763 Oat
Vitamin B2 0.254 0.139 Black gram
Vitamin B3 1.447 0.961 Black gram
Vitamin B5 0.906 1.349 Oat
Vitamin B6 0.281 0.119 Black gram
Vitamin B12 0 0
Vitamin K
Folate 216 56 Black gram
Trans Fat 0 Oat
Saturated Fat 0.114 1.217 Black gram
Monounsaturated Fat 0.085 2.178 Oat
Polyunsaturated fat 1.071 2.535 Oat
Tryptophan 0.263 0.234 Black gram
Threonine 0.875 0.575 Black gram
Isoleucine 1.287 0.694 Black gram
Leucine 2.089 1.284 Black gram
Lysine 1.674 0.701 Black gram
Methionine 0.367 0.312 Black gram
Phenylalanine 1.473 0.895 Black gram
Valine 1.416 0.937 Black gram
Histidine 0.706 0.405 Black gram
Fructose

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. 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.