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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 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

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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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%
~equal in Zinc ~3.35mg

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran raw Black gram 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%

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
25% 59% 11% 3%
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
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 0.114 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%

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/174259/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.