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Oatmeal vs Black gram - In-Depth Nutrition Comparison

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What are the main differences between Oatmeal and Black gram?

  • Oatmeal is richer in Vitamin A, yet Black gram is richer in Copper, Fiber, Magnesium, Phosphorus, Folate, Manganese, Potassium, Zinc, and Iron.
  • Black gram's daily need coverage for Copper is 102% higher.
  • Oatmeal has 130 times more Vitamin A than Black gram. Oatmeal has 130µg of Vitamin A, while Black gram has 1µg.

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.

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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 +27%
Contains more Calcium +72.5%
Contains more Potassium +1511.5%
Contains more Magnesium +926.9%
Contains more Copper +1386.4%
Contains more Zinc +440.3%
Contains more Phosphorus +392.2%
Contains less Sodium -22.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains more Iron +27%
Contains more Calcium +72.5%
Contains more Potassium +1511.5%
Contains more Magnesium +926.9%
Contains more Copper +1386.4%
Contains more Zinc +440.3%
Contains more Phosphorus +392.2%
Contains less Sodium -22.4%

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 +1782.6%
Contains more Vitamin B3 +109.1%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B5 +185.8%
Contains more Folate +390.9%
Equal in Vitamin B1 - 0.273
Equal in Vitamin B6 - 0.281
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 0% 2% 0% 0% 69% 59% 28% 55% 65% 0% 0% 162%
Contains more Vitamin A +1782.6%
Contains more Vitamin B3 +109.1%
Contains more Vitamin B2 +18.1%
Contains more Vitamin B5 +185.8%
Contains more Folate +390.9%
Equal in Vitamin B1 - 0.273
Equal in Vitamin B6 - 0.281

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
36
Black gram
Mineral Summary Score
44
Oatmeal
149
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
151%
Black gram
Carbohydrates
12%
Oatmeal
59%
Black gram
Fats
6%
Oatmeal
8%
Black gram

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 price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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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Comparison summary

Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Oatmeal Black gram Opinion
Calories 68 341 Black gram
Protein 2.37 25.21 Black gram
Fats 1.36 1.64 Black gram
Vitamin C 0 0
Carbs 11.67 58.99 Black gram
Cholesterol 0 0
Vitamin D 0 0
Iron 5.96 7.57 Black gram
Calcium 80 138 Black gram
Potassium 61 983 Black gram
Magnesium 26 267 Black gram
Sugar 0.46 Black gram
Fiber 1.7 18.3 Black gram
Copper 0.066 0.981 Black gram
Zinc 0.62 3.35 Black gram
Starch 10.37 Oatmeal
Phosphorus 77 379 Black gram
Sodium 49 38 Black gram
Vitamin A 433 23 Oatmeal
Vitamin E 0.07 Oatmeal
Vitamin D 0 0
Vitamin B1 0.26 0.273 Black gram
Vitamin B2 0.215 0.254 Black gram
Vitamin B3 3.025 1.447 Oatmeal
Vitamin B5 0.317 0.906 Black gram
Vitamin B6 0.29 0.281 Oatmeal
Vitamin B12 0 0
Vitamin K 0.4 Oatmeal
Folate 44 216 Black gram
Trans Fat 0.003 0 Black gram
Saturated Fat 0.226 0.114 Black gram
Monounsaturated Fat 0.391 0.085 Oatmeal
Polyunsaturated fat 0.426 1.071 Black gram
Tryptophan 0.04 0.263 Black gram
Threonine 0.083 0.875 Black gram
Isoleucine 0.105 1.287 Black gram
Leucine 0.2 2.089 Black gram
Lysine 0.135 1.674 Black gram
Methionine 0.04 0.367 Black gram
Phenylalanine 0.13 1.473 Black gram
Valine 0.151 1.416 Black gram
Histidine 0.057 0.706 Black gram
Fructose 0 Oatmeal

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/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.