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  6. Black gram vs. Oatmeal

Black gram vs. Oatmeal — In-Depth Nutrition Comparison

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What are the differences between Black gram and Oatmeal?

  • Black gram is higher in Fiber, Folate, Phosphorus, and Magnesium, yet Oatmeal is higher in Iron, Vitamin B6, Vitamin A RAE, Vitamin B2, Vitamin B3, and Vitamin B1.
  • Oatmeal's daily need coverage for Iron is 53% more.
  • Black gram has 4 times more Fiber than Oatmeal. While Black gram has 6.4g of Fiber, Oatmeal has only 1.7g.

We used Mungo beans, mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this article.

Infographic

Black gram vs Oatmeal 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
6
:
4
Oatmeal
Oatmeal
Contains more Magnesium +142.3%
Contains more Phosphorus +102.6%
Contains more Potassium +278.7%
Contains less Sodium -85.7%
Contains more Zinc +33.9%
Contains more Copper +110.6%
Contains more Calcium +50.9%
Contains more Iron +240.6%
Contains more Manganese +35.4%
Contains more Selenium +100%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Magnesium +142.3%
Contains more Phosphorus +102.6%
Contains more Potassium +278.7%
Contains less Sodium -85.7%
Contains more Zinc +33.9%
Contains more Copper +110.6%
Contains more Calcium +50.9%
Contains more Iron +240.6%
Contains more Manganese +35.4%
Contains more Selenium +100%

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
5
:
5
Oatmeal
Oatmeal
Contains more Vitamin E +114.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36.6%
Contains more Folate +113.6%
Contains more Vitamin K +575%
Contains more Vitamin A +1296.8%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B3 +101.7%
Contains more Vitamin B6 +400%
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +114.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36.6%
Contains more Folate +113.6%
Contains more Vitamin K +575%
Contains more Vitamin A +1296.8%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B3 +101.7%
Contains more Vitamin B6 +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
3
:
2
Oatmeal
Oatmeal
Contains more Protein +218.1%
Contains more Carbs +57.2%
Contains more Other +86%
Contains more Fats +147.3%
Contains more Water +15.9%
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
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +218.1%
Contains more Carbs +57.2%
Contains more Other +86%
Contains more Fats +147.3%
Contains more Water +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -83.2%
Contains more Monounsaturated Fat +1248.3%
Contains more Polyunsaturated fat +18.7%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -83.2%
Contains more Monounsaturated Fat +1248.3%
Contains more Polyunsaturated fat +18.7%

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

All nutrients comparison - raw data values

Nutrient Black gram Oatmeal Opinion
Net carbs 11.94g 9.97g Black gram
Protein 7.54g 2.37g Black gram
Fats 0.55g 1.36g Oatmeal
Carbs 18.34g 11.67g Black gram
Calories 105kcal 68kcal Black gram
Starch 10.37g Oatmeal
Sugar 2.01g 0.46g Oatmeal
Fiber 6.4g 1.7g Black gram
Calcium 53mg 80mg Oatmeal
Iron 1.75mg 5.96mg Oatmeal
Magnesium 63mg 26mg Black gram
Phosphorus 156mg 77mg Black gram
Potassium 231mg 61mg Black gram
Sodium 7mg 49mg Black gram
Zinc 0.83mg 0.62mg Black gram
Copper 0.139mg 0.066mg Black gram
Manganese 0.412mg 0.558mg Oatmeal
Selenium 2.5µg 5µg Oatmeal
Vitamin A 31IU 433IU Oatmeal
Vitamin A RAE 2µg 130µg Oatmeal
Vitamin E 0.15mg 0.07mg Black gram
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.26mg Oatmeal
Vitamin B2 0.075mg 0.215mg Oatmeal
Vitamin B3 1.5mg 3.025mg Oatmeal
Vitamin B5 0.433mg 0.317mg Black gram
Vitamin B6 0.058mg 0.29mg Oatmeal
Folate 94µg 44µg Black gram
Vitamin K 2.7µg 0.4µg Black gram
Tryptophan 0.078mg 0.04mg Black gram
Threonine 0.262mg 0.083mg Black gram
Isoleucine 0.385mg 0.105mg Black gram
Leucine 0.625mg 0.2mg Black gram
Lysine 0.5mg 0.135mg Black gram
Methionine 0.11mg 0.04mg Black gram
Phenylalanine 0.44mg 0.13mg Black gram
Valine 0.423mg 0.151mg Black gram
Histidine 0.211mg 0.057mg Black gram
Trans Fat 0g 0.003g Black gram
Saturated Fat 0.038g 0.226g Black gram
Monounsaturated Fat 0.029g 0.391g Oatmeal
Polyunsaturated fat 0.359g 0.426g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Oatmeal
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
27%
Oatmeal
Minerals Daily Need Coverage Score
35%
Black gram
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.55g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.188g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.