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Black gram vs Oat - In-Depth Nutrition Comparison

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Important differences between Black gram and Oat

  • Black gram has more Folate, however Oat has more Manganese, Copper, Phosphorus, Vitamin B1, Iron, Zinc, Magnesium, Vitamin B5, and Fiber.
  • Oat's daily need coverage for Manganese is 196% more.
  • Black gram has 2 times more Folate than Oat. Black gram has 94µg of Folate, while Oat has 56µg.

The food varieties used in the comparison are Mungo beans, mature seeds, cooked, boiled, without salt and Oats.

Infographic

Black gram vs Oat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Oat
Contains more Iron +169.7%
Contains more Magnesium +181%
Contains more Phosphorus +235.3%
Contains more Potassium +85.7%
Contains less Sodium -71.4%
Contains more Zinc +378.3%
Contains more Copper +350.4%
Equal in Calcium - 54
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Iron +169.7%
Contains more Magnesium +181%
Contains more Phosphorus +235.3%
Contains more Potassium +85.7%
Contains less Sodium -71.4%
Contains more Zinc +378.3%
Contains more Copper +350.4%
Equal in Calcium - 54

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +56.1%
Contains more Folate +67.9%
Contains more Vitamin B1 +408.7%
Contains more Vitamin B2 +85.3%
Contains more Vitamin B5 +211.5%
Contains more Vitamin B6 +105.2%
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%
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% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +56.1%
Contains more Folate +67.9%
Contains more Vitamin B1 +408.7%
Contains more Vitamin B2 +85.3%
Contains more Vitamin B5 +211.5%
Contains more Vitamin B6 +105.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Black gram Oat
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 Oat Opinion
Net carbs 11.94g 55.67g Oat
Protein 7.54g 16.89g Oat
Fats 0.55g 6.9g Oat
Carbs 18.34g 66.27g Oat
Calories 105kcal 389kcal Oat
Starch g g
Fructose g g
Sugar 2.01g g Oat
Fiber 6.4g 10.6g Oat
Calcium 53mg 54mg Oat
Iron 1.75mg 4.72mg Oat
Magnesium 63mg 177mg Oat
Phosphorus 156mg 523mg Oat
Potassium 231mg 429mg Oat
Sodium 7mg 2mg Oat
Zinc 0.83mg 3.97mg Oat
Copper 0.139mg 0.626mg Oat
Vitamin A 31IU 0IU Black gram
Vitamin E 0.15mg mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 0mg Black gram
Vitamin B1 0.15mg 0.763mg Oat
Vitamin B2 0.075mg 0.139mg Oat
Vitamin B3 1.5mg 0.961mg Black gram
Vitamin B5 0.433mg 1.349mg Oat
Vitamin B6 0.058mg 0.119mg Oat
Folate 94µg 56µg Black gram
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Black gram
Tryptophan 0.078mg 0.234mg Oat
Threonine 0.262mg 0.575mg Oat
Isoleucine 0.385mg 0.694mg Oat
Leucine 0.625mg 1.284mg Oat
Lysine 0.5mg 0.701mg Oat
Methionine 0.11mg 0.312mg Oat
Phenylalanine 0.44mg 0.895mg Oat
Valine 0.423mg 0.937mg Oat
Histidine 0.211mg 0.405mg Oat
Cholesterol 0mg 0mg
Trans Fat 0g g Oat
Saturated Fat 0.038g 1.217g Black gram
Monounsaturated Fat 0.029g 2.178g Oat
Polyunsaturated fat 0.359g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Black gram
33
Oat
Mineral Summary Score
35
Black gram
112
Oat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
45%
Black gram
101%
Oat
Carbohydrates
18%
Black gram
66%
Oat
Fats
3%
Black gram
32%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 5mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.179g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 16)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.