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  6. Oats vs. Black gram

Oats vs. Black gram — In-Depth Nutrition Comparison

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Important differences between oats and black gram

  • Oats have more manganese, copper, phosphorus, vitamin B1, iron, zinc, magnesium, vitamin B5, and fiber; however, black gram has more folate.
  • Oats' daily need coverage for manganese is 196% more.
  • Oats have 5 times more vitamin B1 than black gram. Oats have 0.763mg of vitamin B1, while black gram has 0.15mg.
  • Oats have a higher glycemic index than black gram.

The food varieties used in the comparison are Oats and Mungo beans, mature seeds, cooked, boiled, without salt.

Infographic

Oats 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 MagnesiumMagnesium +181%
Contains more PotassiumPotassium +85.7%
Contains more IronIron +169.7%
Contains more CopperCopper +350.4%
Contains more ZincZinc +378.3%
Contains more PhosphorusPhosphorus +235.3%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +1093.2%
~equal in Calcium ~53mg

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.
Oats
Oats
4
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +408.7%
Contains more Vitamin B2Vitamin B2 +85.3%
Contains more Vitamin B5Vitamin B5 +211.5%
Contains more Vitamin B6Vitamin B6 +105.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +56.1%
Contains more FolateFolate +67.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Black gram DV% diff.
Manganese 4.916mg 0.412mg 196%
Copper 0.626mg 0.139mg 54%
Phosphorus 523mg 156mg 52%
Vitamin B1 0.763mg 0.15mg 51%
Iron 4.72mg 1.75mg 37%
Zinc 3.97mg 0.83mg 29%
Magnesium 177mg 63mg 27%
Protein 16.89g 7.54g 19%
Vitamin B5 1.349mg 0.433mg 18%
Fiber 10.6g 6.4g 17%
Carbs 66.27g 18.34g 16%
Polyunsaturated fat 2.535g 0.359g 15%
Calories 389kcal 105kcal 14%
Folate 56µg 94µg 10%
Fats 6.9g 0.55g 10%
Potassium 429mg 231mg 6%
Saturated fat 1.217g 0.038g 5%
Monounsaturated fat 2.178g 0.029g 5%
Selenium 2.5µg 5%
Vitamin B2 0.139mg 0.075mg 5%
Vitamin B6 0.119mg 0.058mg 5%
Choline 29.6mg 5%
Vitamin B3 0.961mg 1.5mg 3%
Vitamin K 2.7µg 2%
Vitamin E 0.15mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 55.67g 11.94g N/A
Calcium 54mg 53mg 0%
Sugar 2.01g N/A
Sodium 2mg 7mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.234mg 0.078mg 0%
Threonine 0.575mg 0.262mg 0%
Isoleucine 0.694mg 0.385mg 0%
Leucine 1.284mg 0.625mg 0%
Lysine 0.701mg 0.5mg 0%
Methionine 0.312mg 0.11mg 0%
Phenylalanine 0.895mg 0.44mg 0%
Valine 0.937mg 0.423mg 0%
Histidine 0.405mg 0.211mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 ProteinProtein +124%
Contains more FatsFats +1154.5%
Contains more CarbsCarbs +261.3%
Contains more OtherOther +62.3%
Contains more WaterWater +782.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +7410.3%
Contains more Poly. FatPolyunsaturated fat +606.1%
Contains less Sat. FatSaturated fat -96.9%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.