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  6. Bran vs. Black gram

Bran vs. Black gram — In-Depth Nutrition Comparison

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What are the differences between Bran and Black gram?

  • Bran is richer than Black gram in Manganese, Vitamin B1, Phosphorus, Selenium, Iron, Magnesium, Fiber, Copper, Vitamin B5, and Zinc.
  • Bran's daily need coverage for Manganese is 227% more.
  • Bran has 18 times more Selenium than Black gram. While Bran has 45.2µg of Selenium, Black gram has only 2.5µg.

We used Oat bran, raw and Mungo beans, mature seeds, cooked, boiled, without salt types 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
10
:
0
Black gram
Black gram
Contains more Iron +209.1%
Contains more Magnesium +273%
Contains more Phosphorus +370.5%
Contains more Potassium +145%
Contains less Sodium -42.9%
Contains more Zinc +274.7%
Contains more Copper +189.9%
Contains more Manganese +1266.5%
Contains more Selenium +1708%
Equal in Calcium - 53
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 66% 45% 67% 21% 1% 23% 47% 54% 14%
Contains more Iron +209.1%
Contains more Magnesium +273%
Contains more Phosphorus +370.5%
Contains more Potassium +145%
Contains less Sodium -42.9%
Contains more Zinc +274.7%
Contains more Copper +189.9%
Contains more Manganese +1266.5%
Contains more Selenium +1708%
Equal in Calcium - 53

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
6
:
4
Black gram
Black gram
Contains more Vitamin E +573.3%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +193.3%
Contains more Vitamin B5 +245%
Contains more Vitamin B6 +184.5%
Contains more Vitamin K +18.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +60.6%
Contains more Folate +80.8%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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%
Contains more Vitamin E +573.3%
Contains more Vitamin B1 +680%
Contains more Vitamin B2 +193.3%
Contains more Vitamin B5 +245%
Contains more Vitamin B6 +184.5%
Contains more Vitamin K +18.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +60.6%
Contains more Folate +80.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran
Bran
4
:
1
Black gram
Black gram
Contains more Protein +129.4%
Contains more Fats +1178.2%
Contains more Carbs +261.1%
Contains more Other +173.6%
Contains more Water +1007%
Bran
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
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
Contains more Protein +129.4%
Contains more Fats +1178.2%
Contains more Carbs +261.1%
Contains more Other +173.6%
Contains more Water +1007%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran
Bran
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +8093.1%
Contains more Polyunsaturated fat +670.5%
Contains less Saturated Fat -97.1%
Bran
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Black gram
9% 7% 84%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.359 g
Contains more Monounsaturated Fat +8093.1%
Contains more Polyunsaturated fat +670.5%
Contains less Saturated Fat -97.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran Black gram
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 Bran Black gram Opinion
Net carbs 50.82g 11.94g Bran
Protein 17.3g 7.54g Bran
Fats 7.03g 0.55g Bran
Carbs 66.22g 18.34g Bran
Calories 246kcal 105kcal Bran
Sugar 1.45g 2.01g Bran
Fiber 15.4g 6.4g Bran
Calcium 58mg 53mg Bran
Iron 5.41mg 1.75mg Bran
Magnesium 235mg 63mg Bran
Phosphorus 734mg 156mg Bran
Potassium 566mg 231mg Bran
Sodium 4mg 7mg Bran
Zinc 3.11mg 0.83mg Bran
Copper 0.403mg 0.139mg Bran
Manganese 5.63mg 0.412mg Bran
Selenium 45.2µg 2.5µg Bran
Vitamin A 0IU 31IU Black gram
Vitamin A RAE 0µg 2µg Black gram
Vitamin E 1.01mg 0.15mg Bran
Vitamin C 0mg 1mg Black gram
Vitamin B1 1.17mg 0.15mg Bran
Vitamin B2 0.22mg 0.075mg Bran
Vitamin B3 0.934mg 1.5mg Black gram
Vitamin B5 1.494mg 0.433mg Bran
Vitamin B6 0.165mg 0.058mg Bran
Folate 52µg 94µg Black gram
Vitamin K 3.2µg 2.7µg Bran
Tryptophan 0.335mg 0.078mg Bran
Threonine 0.502mg 0.262mg Bran
Isoleucine 0.668mg 0.385mg Bran
Leucine 1.374mg 0.625mg Bran
Lysine 0.76mg 0.5mg Bran
Methionine 0.335mg 0.11mg Bran
Phenylalanine 0.908mg 0.44mg Bran
Valine 0.964mg 0.423mg Bran
Histidine 0.41mg 0.211mg Bran
Saturated Fat 1.328g 0.038g Black gram
Monounsaturated Fat 2.376g 0.029g Bran
Polyunsaturated fat 2.766g 0.359g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran Black gram
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
46%
Bran
17%
Black gram
Minerals Daily Need Coverage Score
195%
Bran
35%
Black gram

Comparison summary

Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 3mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $1.5)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.29g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 13)
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. Bran - 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.