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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 A, Vitamin B2, Vitamin B3, and Vitamin B1, yet Black gram is higher in Fiber, Folate, Phosphorus, and Magnesium.
  • Oatmeal's daily need coverage for Iron is 53% more.
  • Oatmeal has 65 times more Vitamin A than Black gram. While Oatmeal has 130µg of Vitamin A, Black gram has only 2µg.

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
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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 +240.6%
Contains more Calcium +50.9%
Contains more Potassium +278.7%
Contains more Magnesium +142.3%
Contains more Copper +110.6%
Contains more Zinc +33.9%
Contains more Phosphorus +102.6%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 16% 21% 45% 47% 23% 67% 1%
Contains more Iron +240.6%
Contains more Calcium +50.9%
Contains more Potassium +278.7%
Contains more Magnesium +142.3%
Contains more Copper +110.6%
Contains more Zinc +33.9%
Contains more Phosphorus +102.6%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1296.8%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B3 +101.7%
Contains more Vitamin B6 +400%
Contains more Vitamin C +∞%
Contains more Vitamin E +114.3%
Contains more Vitamin B5 +36.6%
Contains more Vitamin K +575%
Contains more Folate +113.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 2% 3% 0% 38% 18% 29% 26% 14% 0% 7% 71%
Contains more Vitamin A +1296.8%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B3 +101.7%
Contains more Vitamin B6 +400%
Contains more Vitamin C +∞%
Contains more Vitamin E +114.3%
Contains more Vitamin B5 +36.6%
Contains more Vitamin K +575%
Contains more Folate +113.6%

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.
Oatmeal Black gram
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Black gram Opinion
Calories 68kcal 105kcal Black gram
Protein 2.37g 7.54g Black gram
Fats 1.36g 0.55g Oatmeal
Vitamin C 0mg 1mg Black gram
Net carbs 9.97g 11.94g Black gram
Carbs 11.67g 18.34g Black gram
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5.96mg 1.75mg Oatmeal
Calcium 80mg 53mg Oatmeal
Potassium 61mg 231mg Black gram
Magnesium 26mg 63mg Black gram
Sugar 0.46g 2.01g Oatmeal
Fiber 1.7g 6.4g Black gram
Copper 0.066mg 0.139mg Black gram
Zinc 0.62mg 0.83mg Black gram
Starch 10.37g g Oatmeal
Phosphorus 77mg 156mg Black gram
Sodium 49mg 7mg Black gram
Vitamin A 433IU 31IU Oatmeal
Vitamin E 0.07mg 0.15mg Black gram
Vitamin D 0µg 0µg
Vitamin B1 0.26mg 0.15mg Oatmeal
Vitamin B2 0.215mg 0.075mg Oatmeal
Vitamin B3 3.025mg 1.5mg Oatmeal
Vitamin B5 0.317mg 0.433mg Black gram
Vitamin B6 0.29mg 0.058mg Oatmeal
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 2.7µg Black gram
Folate 44µg 94µg Black gram
Trans Fat 0.003g 0g Black gram
Saturated Fat 0.226g 0.038g Black gram
Monounsaturated Fat 0.391g 0.029g Oatmeal
Polyunsaturated fat 0.426g 0.359g Oatmeal
Tryptophan 0.04mg 0.078mg Black gram
Threonine 0.083mg 0.262mg Black gram
Isoleucine 0.105mg 0.385mg Black gram
Leucine 0.2mg 0.625mg Black gram
Lysine 0.135mg 0.5mg Black gram
Methionine 0.04mg 0.11mg Black gram
Phenylalanine 0.13mg 0.44mg Black gram
Valine 0.151mg 0.423mg Black gram
Histidine 0.057mg 0.211mg Black gram
Fructose 0g g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27
Oatmeal
17
Black gram
Mineral Summary Score
44
Oatmeal
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
14%
Oatmeal
45%
Black gram
Carbohydrates
12%
Oatmeal
18%
Black gram
Fats
6%
Oatmeal
3%
Black gram

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.55g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.5)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.188g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. 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.