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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 for 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.
  • Bran has a higher glycemic index (56) than black gram (43).

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.
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%
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +57.5%
Contains more CalciumCalcium +430%
Contains more PotassiumPotassium +151.1%
Contains more IronIron +98.9%
Contains more CopperCopper +110.6%
Contains more ZincZinc +56.6%
Contains more PhosphorusPhosphorus +31.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +134%
Contains more SeleniumSelenium +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.
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%
Bran
Bran
0
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% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +120.6%
Contains more Vitamin B3Vitamin B3 +941.7%
Contains more Vitamin B5Vitamin B5 +99.5%
Contains more Vitamin B6Vitamin B6 +132%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1466.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Bran DV% diff.
Manganese 0.412mg 0.964mg 24%
Folate 94µg 6µg 22%
Fiber 6.4g 2.6g 15%
Iron 1.75mg 0.88mg 11%
Protein 7.54g 3.21g 9%
Selenium 2.5µg 7.7µg 9%
Vitamin B3 1.5mg 0.144mg 8%
Copper 0.139mg 0.066mg 8%
Choline 29.6mg 5%
Magnesium 63mg 40mg 5%
Phosphorus 156mg 119mg 5%
Calcium 53mg 10mg 4%
Potassium 231mg 92mg 4%
Vitamin B5 0.433mg 0.217mg 4%
Vitamin B6 0.058mg 0.025mg 3%
Calories 105kcal 40kcal 3%
Zinc 0.83mg 0.53mg 3%
Vitamin B2 0.075mg 0.034mg 3%
Vitamin K 2.7µg 2%
Carbs 18.34g 11.44g 2%
Saturated fat 0.038g 0.163g 1%
Monounsaturated fat 0.029g 0.291g 1%
Vitamin B1 0.15mg 0.16mg 1%
Vitamin E 0.15mg 1%
Vitamin C 1mg 0mg 1%
Fats 0.55g 0.86g 0%
Net carbs 11.94g 8.84g N/A
Sugar 2.01g N/A
Sodium 7mg 1mg 0%
Vitamin A 2µg 0µg 0%
Polyunsaturated fat 0.359g 0.339g 0%
Tryptophan 0.078mg 0.057mg 0%
Threonine 0.262mg 0.086mg 0%
Isoleucine 0.385mg 0.114mg 0%
Leucine 0.625mg 0.235mg 0%
Lysine 0.5mg 0.13mg 0%
Methionine 0.11mg 0.057mg 0%
Phenylalanine 0.44mg 0.155mg 0%
Valine 0.423mg 0.165mg 0%
Histidine 0.211mg 0.07mg 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
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +134.9%
Contains more CarbsCarbs +60.3%
Contains more OtherOther +116.3%
Contains more FatsFats +56.4%
Contains more WaterWater +15.8%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Mono. FatMonounsaturated fat +903.4%
~equal in Polyunsaturated fat ~0.339g

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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.