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  6. Bran raw vs. Black gram

Bran raw vs. Black gram — In-Depth Nutrition Comparison

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What are the differences between bran raw and black gram?

  • Bran raw is richer than black gram in manganese, vitamin B1, phosphorus, selenium, iron, magnesium, fiber, copper, vitamin B5, and zinc.
  • Bran raw's daily need coverage for manganese is 227% more.
  • Bran raw has 18 times more selenium than black gram. While bran raw has 45.2µg of selenium, black gram has only 2.5µg.
  • The glycemic index of black gram is lower.

We used Oat bran, raw and Mungo beans, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Bran raw vs Black gram 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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%
Contains more MagnesiumMagnesium +273%
Contains more PotassiumPotassium +145%
Contains more IronIron +209.1%
Contains more CopperCopper +189.9%
Contains more ZincZinc +274.7%
Contains more PhosphorusPhosphorus +370.5%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +1266.5%
Contains more SeleniumSelenium +1708%
~equal in Calcium ~53mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
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%
Contains more Vitamin EVitamin E +573.3%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +193.3%
Contains more Vitamin B5Vitamin B5 +245%
Contains more Vitamin B6Vitamin B6 +184.5%
Contains more Vitamin KVitamin K +18.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +60.6%
Contains more FolateFolate +80.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~29.6mg

All nutrients comparison - raw data values

Nutrient Bran raw Black gram DV% diff.
Manganese 5.63mg 0.412mg 227%
Vitamin B1 1.17mg 0.15mg 85%
Phosphorus 734mg 156mg 83%
Selenium 45.2µg 2.5µg 78%
Iron 5.41mg 1.75mg 46%
Magnesium 235mg 63mg 41%
Fiber 15.4g 6.4g 36%
Copper 0.403mg 0.139mg 29%
Vitamin B5 1.494mg 0.433mg 21%
Zinc 3.11mg 0.83mg 21%
Protein 17.3g 7.54g 20%
Carbs 66.22g 18.34g 16%
Polyunsaturated fat 2.766g 0.359g 16%
Folate 52µg 94µg 11%
Vitamin B2 0.22mg 0.075mg 11%
Potassium 566mg 231mg 10%
Fats 7.03g 0.55g 10%
Vitamin B6 0.165mg 0.058mg 8%
Calories 246kcal 105kcal 7%
Vitamin E 1.01mg 0.15mg 6%
Saturated fat 1.328g 0.038g 6%
Monounsaturated fat 2.376g 0.029g 6%
Vitamin B3 0.934mg 1.5mg 4%
Calcium 58mg 53mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 50.82g 11.94g N/A
Sugar 1.45g 2.01g N/A
Sodium 4mg 7mg 0%
Vitamin A 0µg 2µg 0%
Vitamin K 3.2µg 2.7µg 0%
Choline 32.2mg 29.6mg 0%
Tryptophan 0.335mg 0.078mg 0%
Threonine 0.502mg 0.262mg 0%
Isoleucine 0.668mg 0.385mg 0%
Leucine 1.374mg 0.625mg 0%
Lysine 0.76mg 0.5mg 0%
Methionine 0.335mg 0.11mg 0%
Phenylalanine 0.908mg 0.44mg 0%
Valine 0.964mg 0.423mg 0%
Histidine 0.41mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 18% 73%
Protein: 7.54 g
Fats: 0.55 g
Carbs: 18.34 g
Water: 72.51 g
Other: 1.06 g
Contains more ProteinProtein +129.4%
Contains more FatsFats +1178.2%
Contains more CarbsCarbs +261.1%
Contains more OtherOther +173.6%
Contains more WaterWater +1007%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
9% 7% 84%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.359 g
Contains more Mono. FatMonounsaturated fat +8093.1%
Contains more Poly. FatPolyunsaturated fat +670.5%
Contains less Sat. FatSaturated fat -97.1%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172427/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.