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  6. Black gram vs. Bran

Black gram vs. Bran — In-Depth Nutrition Comparison

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What are the differences between Black gram and Bran?

  • Bran is richer than Black gram in Manganese, Vitamin B1, Phosphorus, Selenium, Iron, Magnesium, Fiber, Copper, Vitamin B5, and Zinc.
  • Bran's daily need coverage for Manganese is 227% more.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Oat bran, raw types 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
0
:
10
Bran
Bran
Contains more Iron +209.1%
Contains more Magnesium +273%
Contains more Phosphorus +370.5%
Contains more Potassium +145%
Contains less Sodium -42.9%
Contains more Zinc +274.7%
Contains more Copper +189.9%
Contains more Manganese +1266.5%
Contains more Selenium +1708%
Equal in Calcium - 58
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 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Iron +209.1%
Contains more Magnesium +273%
Contains more Phosphorus +370.5%
Contains more Potassium +145%
Contains less Sodium -42.9%
Contains more Zinc +274.7%
Contains more Copper +189.9%
Contains more Manganese +1266.5%
Contains more Selenium +1708%
Equal in Calcium - 58

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
4
:
6
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +60.6%
Contains more Folate +80.8%
Contains more Vitamin E +573.3%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +193.3%
Contains more Vitamin B5 +245%
Contains more Vitamin B6 +184.5%
Contains more Vitamin K +18.5%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +60.6%
Contains more Folate +80.8%
Contains more Vitamin E +573.3%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +193.3%
Contains more Vitamin B5 +245%
Contains more Vitamin B6 +184.5%
Contains more Vitamin K +18.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
1
:
4
Bran
Bran
Contains more Water +1007%
Contains more Protein +129.4%
Contains more Fats +1178.2%
Contains more Carbs +261.1%
Contains more Other +173.6%
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
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 Water +1007%
Contains more Protein +129.4%
Contains more Fats +1178.2%
Contains more Carbs +261.1%
Contains more Other +173.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Bran
Bran
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +8093.1%
Contains more Polyunsaturated fat +670.5%
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: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +8093.1%
Contains more Polyunsaturated fat +670.5%

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
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Bran Opinion
Net carbs 11.94g 50.82g Bran
Protein 7.54g 17.3g Bran
Fats 0.55g 7.03g Bran
Carbs 18.34g 66.22g Bran
Calories 105kcal 246kcal Bran
Sugar 2.01g 1.45g Bran
Fiber 6.4g 15.4g Bran
Calcium 53mg 58mg Bran
Iron 1.75mg 5.41mg Bran
Magnesium 63mg 235mg Bran
Phosphorus 156mg 734mg Bran
Potassium 231mg 566mg Bran
Sodium 7mg 4mg Bran
Zinc 0.83mg 3.11mg Bran
Copper 0.139mg 0.403mg Bran
Manganese 0.412mg 5.63mg Bran
Selenium 2.5µg 45.2µg Bran
Vitamin A 31IU 0IU Black gram
Vitamin A RAE 2µg 0µg Black gram
Vitamin E 0.15mg 1.01mg Bran
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 1.17mg Bran
Vitamin B2 0.075mg 0.22mg Bran
Vitamin B3 1.5mg 0.934mg Black gram
Vitamin B5 0.433mg 1.494mg Bran
Vitamin B6 0.058mg 0.165mg Bran
Folate 94µg 52µg Black gram
Vitamin K 2.7µg 3.2µg Bran
Tryptophan 0.078mg 0.335mg Bran
Threonine 0.262mg 0.502mg Bran
Isoleucine 0.385mg 0.668mg Bran
Leucine 0.625mg 1.374mg Bran
Lysine 0.5mg 0.76mg Bran
Methionine 0.11mg 0.335mg Bran
Phenylalanine 0.44mg 0.908mg Bran
Valine 0.423mg 0.964mg Bran
Histidine 0.211mg 0.41mg Bran
Saturated Fat 0.038g 1.328g Black gram
Monounsaturated Fat 0.029g 2.376g Bran
Polyunsaturated fat 0.359g 2.766g Bran

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
46%
Bran
Minerals Daily Need Coverage Score
35%
Black gram
195%
Bran

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.29g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 13)
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

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/172427/nutrients
  2. Bran - 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.