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  6. Black gram vs. Bran

Black gram vs. Bran — In-Depth Nutrition Comparison

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How are Black gram and Bran different?

  • Black gram is richer in Folate, Fiber, Iron, Vitamin B3, Copper, Magnesium, and Phosphorus, while Bran is higher in Manganese, and Selenium.
  • Bran covers your daily need of Manganese 24% more than Black gram.
  • Black gram contains 16 times more Folate than Bran. Black gram contains 94µg of Folate, while Bran contains 6µg.

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

Infographic

Black gram vs Bran 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.
Black gram
Black gram
7
:
3
Bran
Bran
Contains more Calcium +430%
Contains more Iron +98.9%
Contains more Magnesium +57.5%
Contains more Phosphorus +31.1%
Contains more Potassium +151.1%
Contains more Zinc +56.6%
Contains more Copper +110.6%
Contains less Sodium -85.7%
Contains more Manganese +134%
Contains more Selenium +208%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +430%
Contains more Iron +98.9%
Contains more Magnesium +57.5%
Contains more Phosphorus +31.1%
Contains more Potassium +151.1%
Contains more Zinc +56.6%
Contains more Copper +110.6%
Contains less Sodium -85.7%
Contains more Manganese +134%
Contains more Selenium +208%

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.
Black gram
Black gram
9
:
1
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +120.6%
Contains more Vitamin B3 +941.7%
Contains more Vitamin B5 +99.5%
Contains more Vitamin B6 +132%
Contains more Folate +1466.7%
Equal in Vitamin B1 - 0.16
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Bran
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% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +120.6%
Contains more Vitamin B3 +941.7%
Contains more Vitamin B5 +99.5%
Contains more Vitamin B6 +132%
Contains more Folate +1466.7%
Equal in Vitamin B1 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Bran
Bran
Contains more Protein +134.9%
Contains more Carbs +60.3%
Contains more Other +116.3%
Contains more Fats +56.4%
Contains more Water +15.8%
Black gram
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +134.9%
Contains more Carbs +60.3%
Contains more Other +116.3%
Contains more Fats +56.4%
Contains more Water +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Bran
Bran
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +903.4%
Equal in Polyunsaturated fat - 0.339
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +903.4%
Equal in Polyunsaturated fat - 0.339

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 Bran
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Black gram Bran Opinion
Net carbs 11.94g 8.84g Black gram
Protein 7.54g 3.21g Black gram
Fats 0.55g 0.86g Bran
Carbs 18.34g 11.44g Black gram
Calories 105kcal 40kcal Black gram
Sugar 2.01g Bran
Fiber 6.4g 2.6g Black gram
Calcium 53mg 10mg Black gram
Iron 1.75mg 0.88mg Black gram
Magnesium 63mg 40mg Black gram
Phosphorus 156mg 119mg Black gram
Potassium 231mg 92mg Black gram
Sodium 7mg 1mg Bran
Zinc 0.83mg 0.53mg Black gram
Copper 0.139mg 0.066mg Black gram
Manganese 0.412mg 0.964mg Bran
Selenium 2.5µg 7.7µg Bran
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg Black gram
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.16mg Bran
Vitamin B2 0.075mg 0.034mg Black gram
Vitamin B3 1.5mg 0.144mg Black gram
Vitamin B5 0.433mg 0.217mg Black gram
Vitamin B6 0.058mg 0.025mg Black gram
Folate 94µg 6µg Black gram
Vitamin K 2.7µg Black gram
Tryptophan 0.078mg 0.057mg Black gram
Threonine 0.262mg 0.086mg Black gram
Isoleucine 0.385mg 0.114mg Black gram
Leucine 0.625mg 0.235mg Black gram
Lysine 0.5mg 0.13mg Black gram
Methionine 0.11mg 0.057mg Black gram
Phenylalanine 0.44mg 0.155mg Black gram
Valine 0.423mg 0.165mg Black gram
Histidine 0.211mg 0.07mg Black gram
Saturated Fat 0.038g 0.163g Black gram
Monounsaturated Fat 0.029g 0.291g Bran
Polyunsaturated fat 0.359g 0.339g Black gram

Which food is preferable for your diet?

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

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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
17%
Black gram
6%
Bran
Minerals Daily Need Coverage Score
35%
Black gram
33%
Bran

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 6mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.125g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is richer in vitamins?
Black gram
Black gram is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.