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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Calcium - 53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bran
6
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
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
Vitamin A 0IU 31IU Black gram
Vitamin E 1.01mg 0.15mg Bran
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g 0g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
46
Bran
17
Black gram
Mineral Summary Score
122
Bran
35
Black gram

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Bran
45%
Black gram
Carbohydrates
66%
Bran
18%
Black gram
Fats
32%
Bran
3%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.