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  6. Oatmeal vs. Black gram

Oatmeal vs. Black gram — In-Depth Nutrition Comparison

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What are the differences between oatmeal and black gram?

  • Oatmeal is higher in iron, vitamin B6, vitamin B2, vitamin B3, and vitamin B1, yet black gram is higher in fiber, folate, phosphorus, magnesium, and copper.
  • Oatmeal's daily need coverage for iron is 53% more.
  • Oatmeal has 5 times more vitamin B6 than black gram. While oatmeal has 0.29mg of vitamin B6, black gram has only 0.058mg.
  • The glycemic index of black gram is lower.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Mungo beans, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 more CalciumCalcium +50.9%
Contains more IronIron +240.6%
Contains more ManganeseManganese +35.4%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +142.3%
Contains more PotassiumPotassium +278.7%
Contains more CopperCopper +110.6%
Contains more ZincZinc +33.9%
Contains more PhosphorusPhosphorus +102.6%
Contains less SodiumSodium -85.7%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 AVitamin A +6400%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B3Vitamin B3 +101.7%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin KVitamin K +575%
Contains more FolateFolate +113.6%
Contains more CholineCholine +529.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Black gram DV% diff.
Iron 5.96mg 1.75mg 53%
Fiber 1.7g 6.4g 19%
Vitamin B6 0.29mg 0.058mg 18%
Vitamin A 130µg 2µg 14%
Folate 44µg 94µg 13%
Vitamin B2 0.215mg 0.075mg 11%
Phosphorus 77mg 156mg 11%
Protein 2.37g 7.54g 10%
Vitamin B3 3.025mg 1.5mg 10%
Vitamin B1 0.26mg 0.15mg 9%
Magnesium 26mg 63mg 9%
Copper 0.066mg 0.139mg 8%
Manganese 0.558mg 0.412mg 6%
Selenium 5µg 2.5µg 5%
Potassium 61mg 231mg 5%
Choline 4.7mg 29.6mg 5%
Starch 10.37g 4%
Calcium 80mg 53mg 3%
Vitamin K 0.4µg 2.7µg 2%
Vitamin B5 0.317mg 0.433mg 2%
Calories 68kcal 105kcal 2%
Zinc 0.62mg 0.83mg 2%
Sodium 49mg 7mg 2%
Carbs 11.67g 18.34g 2%
Vitamin E 0.07mg 0.15mg 1%
Fats 1.36g 0.55g 1%
Saturated fat 0.226g 0.038g 1%
Monounsaturated fat 0.391g 0.029g 1%
Vitamin C 0mg 1mg 1%
Net carbs 9.97g 11.94g N/A
Sugar 0.46g 2.01g N/A
Trans fat 0.003g 0g N/A
Polyunsaturated fat 0.426g 0.359g 0%
Tryptophan 0.04mg 0.078mg 0%
Threonine 0.083mg 0.262mg 0%
Isoleucine 0.105mg 0.385mg 0%
Leucine 0.2mg 0.625mg 0%
Lysine 0.135mg 0.5mg 0%
Methionine 0.04mg 0.11mg 0%
Phenylalanine 0.13mg 0.44mg 0%
Valine 0.151mg 0.423mg 0%
Histidine 0.057mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +147.3%
Contains more WaterWater +15.9%
Contains more ProteinProtein +218.1%
Contains more CarbsCarbs +57.2%
Contains more OtherOther +86%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +1248.3%
Contains more Poly. FatPolyunsaturated fat +18.7%
Contains less Sat. FatSaturated fat -83.2%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.