Bran raw vs. Black gram — In-Depth Nutrition Comparison
Compare
What are the main differences between bran raw and black gram?
- Bran raw is richer in manganese, vitamin B1, selenium, phosphorus, and vitamin B5, yet black gram is richer in copper, folate, iron, potassium, and fiber.
- Bran raw's daily need coverage for manganese is 178% higher.
- Bran raw has 6 times more selenium than black gram. Bran raw has 45.2µg of selenium, while black gram has 8.2µg.
- Black gram has a lower glycemic index than bran raw.
We used Oat bran, raw and Mungo beans, mature seeds, raw types in this comparison.
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.
| Contains more PhosphorusPhosphorus | +93.7% |
| Contains less SodiumSodium | -89.5% |
| Contains more ManganeseManganese | +268.7% |
| Contains more SeleniumSelenium | +451.2% |
| Contains more MagnesiumMagnesium | +13.6% |
| Contains more CalciumCalcium | +137.9% |
| Contains more PotassiumPotassium | +73.7% |
| Contains more IronIron | +39.9% |
| Contains more CopperCopper | +143.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +328.6% |
| Contains more Vitamin B5Vitamin B5 | +64.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +15.5% |
| Contains more Vitamin B3Vitamin B3 | +54.9% |
| Contains more Vitamin B6Vitamin B6 | +70.3% |
| Contains more FolateFolate | +315.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.3 g
Fats:
7.03 g
Carbs:
66.22 g
Water:
6.55 g
Other:
2.9 g
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
| Contains more FatsFats | +328.7% |
| Contains more CarbsCarbs | +12.3% |
| Contains more ProteinProtein | +45.7% |
| Contains more WaterWater | +64.9% |
| Contains more OtherOther | +15.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.328 g
Monounsaturated fat:
Mono. Fat
2.376 g
Polyunsaturated fat:
Poly. Fat
2.766 g
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
| Contains more Mono. FatMonounsaturated fat | +2695.3% |
| Contains more Poly. FatPolyunsaturated fat | +158.3% |
| Contains less Sat. FatSaturated fat | -91.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 5.63mg | 1.527mg | 178% |
| Vitamin B1 | 1.17mg | 0.273mg | 75% |
| Selenium | 45.2µg | 8.2µg | 67% |
| Copper | 0.403mg | 0.981mg | 64% |
| Phosphorus | 734mg | 379mg | 51% |
| Folate | 52µg | 216µg | 41% |
| Iron | 5.41mg | 7.57mg | 27% |
| Protein | 17.3g | 25.21g | 16% |
| Potassium | 566mg | 983mg | 12% |
| Vitamin B5 | 1.494mg | 0.906mg | 12% |
| Fiber | 15.4g | 18.3g | 12% |
| Polyunsaturated fat | 2.766g | 1.071g | 11% |
| Vitamin B6 | 0.165mg | 0.281mg | 9% |
| Calcium | 58mg | 138mg | 8% |
| Magnesium | 235mg | 267mg | 8% |
| Fats | 7.03g | 1.64g | 8% |
| Vitamin E | 1.01mg | 7% | |
| Saturated fat | 1.328g | 0.114g | 6% |
| Choline | 32.2mg | 6% | |
| Monounsaturated fat | 2.376g | 0.085g | 6% |
| Calories | 246kcal | 341kcal | 5% |
| Vitamin B3 | 0.934mg | 1.447mg | 3% |
| Vitamin B2 | 0.22mg | 0.254mg | 3% |
| Vitamin K | 3.2µg | 3% | |
| Zinc | 3.11mg | 3.35mg | 2% |
| Carbs | 66.22g | 58.99g | 2% |
| Sodium | 4mg | 38mg | 1% |
| Net carbs | 50.82g | 40.69g | N/A |
| Sugar | 1.45g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.335mg | 0.263mg | 0% |
| Threonine | 0.502mg | 0.875mg | 0% |
| Isoleucine | 0.668mg | 1.287mg | 0% |
| Leucine | 1.374mg | 2.089mg | 0% |
| Lysine | 0.76mg | 1.674mg | 0% |
| Methionine | 0.335mg | 0.367mg | 0% |
| Phenylalanine | 0.908mg | 1.473mg | 0% |
| Valine | 0.964mg | 1.416mg | 0% |
| Histidine | 0.41mg | 0.706mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
44%
34%
Minerals Daily Need Coverage Score
195%
143%
Comparison summary
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 34mg)
Which food is cheaper?
Bran raw is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 1.45g)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 1.214g)
Which food is lower in glycemic index?
Black gram is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Black gram is relatively richer in minerals
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.