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  6. Black gram vs. Bran raw

Black gram vs. Bran raw — In-Depth Nutrition Comparison

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What are the differences between black gram and bran raw?

  • Bran raw is richer than black gram in manganese, vitamin B1, phosphorus, selenium, iron, magnesium, fiber, copper, vitamin B5, and zinc.
  • Bran raw's daily need coverage for manganese is 227% more.
  • The glycemic index of black gram is lower.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Oat bran, raw types in this article.

Infographic

Black gram vs Bran raw 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 45% 16% 20% 66% 46% 23% 67% 0.91% 54% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +273%
Contains more PotassiumPotassium +145%
Contains more IronIron +209.1%
Contains more CopperCopper +189.9%
Contains more ZincZinc +274.7%
Contains more PhosphorusPhosphorus +370.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +1266.5%
Contains more SeleniumSelenium +1708%
~equal in Calcium ~58mg

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 3.3% 0.67% 3% 0% 38% 17% 28% 26% 13% 0% 6.8% 71% 16%
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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +60.6%
Contains more FolateFolate +80.8%
Contains more Vitamin EVitamin E +573.3%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +193.3%
Contains more Vitamin B5Vitamin B5 +245%
Contains more Vitamin B6Vitamin B6 +184.5%
Contains more Vitamin KVitamin K +18.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~32.2mg

All nutrients comparison - raw data values

Nutrient Black gram Bran raw DV% diff.
Manganese 0.412mg 5.63mg 227%
Vitamin B1 0.15mg 1.17mg 85%
Phosphorus 156mg 734mg 83%
Selenium 2.5µg 45.2µg 78%
Iron 1.75mg 5.41mg 46%
Magnesium 63mg 235mg 41%
Fiber 6.4g 15.4g 36%
Copper 0.139mg 0.403mg 29%
Vitamin B5 0.433mg 1.494mg 21%
Zinc 0.83mg 3.11mg 21%
Protein 7.54g 17.3g 20%
Carbs 18.34g 66.22g 16%
Polyunsaturated fat 0.359g 2.766g 16%
Folate 94µg 52µg 11%
Vitamin B2 0.075mg 0.22mg 11%
Potassium 231mg 566mg 10%
Fats 0.55g 7.03g 10%
Vitamin B6 0.058mg 0.165mg 8%
Calories 105kcal 246kcal 7%
Vitamin E 0.15mg 1.01mg 6%
Saturated fat 0.038g 1.328g 6%
Monounsaturated fat 0.029g 2.376g 6%
Vitamin B3 1.5mg 0.934mg 4%
Calcium 53mg 58mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 11.94g 50.82g N/A
Sugar 2.01g 1.45g N/A
Sodium 7mg 4mg 0%
Vitamin A 2µg 0µg 0%
Vitamin K 2.7µg 3.2µg 0%
Choline 29.6mg 32.2mg 0%
Tryptophan 0.078mg 0.335mg 0%
Threonine 0.262mg 0.502mg 0%
Isoleucine 0.385mg 0.668mg 0%
Leucine 0.625mg 1.374mg 0%
Lysine 0.5mg 0.76mg 0%
Methionine 0.11mg 0.335mg 0%
Phenylalanine 0.44mg 0.908mg 0%
Valine 0.423mg 0.964mg 0%
Histidine 0.211mg 0.41mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1007%
Contains more ProteinProtein +129.4%
Contains more FatsFats +1178.2%
Contains more CarbsCarbs +261.1%
Contains more OtherOther +173.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +8093.1%
Contains more Poly. FatPolyunsaturated fat +670.5%

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/172427/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.