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  6. Oatmeal vs. Black gram

Oatmeal vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between oatmeal and black gram?

  • Oatmeal has less copper, fiber, magnesium, phosphorus, folate, manganese, potassium, zinc, iron, and vitamin B5 than black gram.
  • Black gram's daily need coverage for copper is 102% higher.
  • Black gram has a lower glycemic index than oatmeal.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Mungo beans, mature seeds, raw types in this comparison.

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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +926.9%
Contains more CalciumCalcium +72.5%
Contains more PotassiumPotassium +1511.5%
Contains more IronIron +27%
Contains more CopperCopper +1386.4%
Contains more ZincZinc +440.3%
Contains more PhosphorusPhosphorus +392.2%
Contains less SodiumSodium -22.4%
Contains more ManganeseManganese +173.7%
Contains more SeleniumSelenium +64%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +109.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +18.1%
Contains more Vitamin B5Vitamin B5 +185.8%
Contains more FolateFolate +390.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.273mg
~equal in Vitamin B6 ~0.281mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oatmeal Black gram DV% diff.
Copper 0.066mg 0.981mg 102%
Fiber 1.7g 18.3g 66%
Magnesium 26mg 267mg 57%
Protein 2.37g 25.21g 46%
Folate 44µg 216µg 43%
Phosphorus 77mg 379mg 43%
Manganese 0.558mg 1.527mg 42%
Potassium 61mg 983mg 27%
Zinc 0.62mg 3.35mg 25%
Iron 5.96mg 7.57mg 20%
Carbs 11.67g 58.99g 16%
Vitamin A 130µg 1µg 14%
Calories 68kcal 341kcal 14%
Vitamin B5 0.317mg 0.906mg 12%
Vitamin B3 3.025mg 1.447mg 10%
Calcium 80mg 138mg 6%
Selenium 5µg 8.2µg 6%
Starch 10.37g 4%
Polyunsaturated fat 0.426g 1.071g 4%
Vitamin B2 0.215mg 0.254mg 3%
Choline 4.7mg 1%
Saturated fat 0.226g 0.114g 1%
Monounsaturated fat 0.391g 0.085g 1%
Vitamin B1 0.26mg 0.273mg 1%
Vitamin B6 0.29mg 0.281mg 1%
Fats 1.36g 1.64g 0%
Net carbs 9.97g 40.69g N/A
Sugar 0.46g N/A
Sodium 49mg 38mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.263mg 0%
Threonine 0.083mg 0.875mg 0%
Isoleucine 0.105mg 1.287mg 0%
Leucine 0.2mg 2.089mg 0%
Lysine 0.135mg 1.674mg 0%
Methionine 0.04mg 0.367mg 0%
Phenylalanine 0.13mg 1.473mg 0%
Valine 0.151mg 1.416mg 0%
Histidine 0.057mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +678.1%
Contains more ProteinProtein +963.7%
Contains more FatsFats +20.6%
Contains more CarbsCarbs +405.5%
Contains more OtherOther +489.5%

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +360%
Contains less Sat. FatSaturated fat -49.6%
Contains more Poly. FatPolyunsaturated fat +151.4%

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/174259/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.