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Bran vs. Black gram — In-Depth Nutrition Comparison

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How are bran and black gram different?

  • Bran is richer in manganese and selenium, while black gram is higher in folate, fiber, iron, vitamin B3, copper, magnesium, and phosphorus.
  • Bran covers your daily need for manganese, 24% more than black gram.
  • Bran contains 3 times more selenium than black gram. Bran contains 7.7µg of selenium, while black gram contains 2.5µg.
  • Bran has a higher glycemic index (56) than black gram (43).

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

Infographic

Bran 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.
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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 less SodiumSodium -85.7%
Contains more ManganeseManganese +134%
Contains more SeleniumSelenium +208%
Contains more MagnesiumMagnesium +57.5%
Contains more CalciumCalcium +430%
Contains more PotassiumPotassium +151.1%
Contains more IronIron +98.9%
Contains more CopperCopper +110.6%
Contains more ZincZinc +56.6%
Contains more PhosphorusPhosphorus +31.1%

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.
Bran
Bran
0
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% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +120.6%
Contains more Vitamin B3Vitamin B3 +941.7%
Contains more Vitamin B5Vitamin B5 +99.5%
Contains more Vitamin B6Vitamin B6 +132%
Contains more FolateFolate +1466.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bran Black gram DV% diff.
Manganese 0.964mg 0.412mg 24%
Folate 6µg 94µg 22%
Fiber 2.6g 6.4g 15%
Iron 0.88mg 1.75mg 11%
Protein 3.21g 7.54g 9%
Selenium 7.7µg 2.5µg 9%
Vitamin B3 0.144mg 1.5mg 8%
Copper 0.066mg 0.139mg 8%
Choline 29.6mg 5%
Magnesium 40mg 63mg 5%
Phosphorus 119mg 156mg 5%
Calcium 10mg 53mg 4%
Potassium 92mg 231mg 4%
Vitamin B5 0.217mg 0.433mg 4%
Vitamin B6 0.025mg 0.058mg 3%
Calories 40kcal 105kcal 3%
Zinc 0.53mg 0.83mg 3%
Vitamin B2 0.034mg 0.075mg 3%
Vitamin K 2.7µg 2%
Carbs 11.44g 18.34g 2%
Saturated fat 0.163g 0.038g 1%
Monounsaturated fat 0.291g 0.029g 1%
Vitamin B1 0.16mg 0.15mg 1%
Vitamin E 0.15mg 1%
Vitamin C 0mg 1mg 1%
Fats 0.86g 0.55g 0%
Net carbs 8.84g 11.94g N/A
Sugar 2.01g N/A
Sodium 1mg 7mg 0%
Vitamin A 0µg 2µg 0%
Polyunsaturated fat 0.339g 0.359g 0%
Tryptophan 0.057mg 0.078mg 0%
Threonine 0.086mg 0.262mg 0%
Isoleucine 0.114mg 0.385mg 0%
Leucine 0.235mg 0.625mg 0%
Lysine 0.13mg 0.5mg 0%
Methionine 0.057mg 0.11mg 0%
Phenylalanine 0.155mg 0.44mg 0%
Valine 0.165mg 0.423mg 0%
Histidine 0.07mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
2
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 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 FatsFats +56.4%
Contains more WaterWater +15.8%
Contains more ProteinProtein +134.9%
Contains more CarbsCarbs +60.3%
Contains more OtherOther +116.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 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 +903.4%
Contains less Sat. FatSaturated fat -76.7%
~equal in Polyunsaturated fat ~0.359g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.