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  6. Black gram vs. Oat

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black gram
Black gram
1
:
9
Oat
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%
Contains more Manganese +1093.2%
Equal in Calcium - 54
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
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%
Contains more Manganese +1093.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Black gram
Black gram
6
:
4
Oat
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%
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%
Oat
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
1
:
4
Oat
Oat
Contains more Water +782.1%
Contains more Protein +124%
Contains more Fats +1154.5%
Contains more Carbs +261.3%
Contains more Other +62.3%
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
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Water +782.1%
Contains more Protein +124%
Contains more Fats +1154.5%
Contains more Carbs +261.3%
Contains more Other +62.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Oat
Oat
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +7410.3%
Contains more Polyunsaturated fat +606.1%
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +7410.3%
Contains more Polyunsaturated fat +606.1%

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 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
Sugar 2.01g 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
Manganese 0.412mg 4.916mg Oat
Selenium 2.5µg Black gram
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 0.763mg 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 K 2.7µg 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
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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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
33%
Oat
Minerals Daily Need Coverage Score
35%
Black gram
154%
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

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. 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.