Oat vs Black gram - In-Depth Nutrition Comparison
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Important differences between Oat and Black gram
- Oat has more Manganese, Copper, Phosphorus, Vitamin B1, Iron, Zinc, Magnesium, Vitamin B5, and Fiber, however Black gram has more Folate.
- Oat's daily need coverage for Manganese is 196% more.
- Oat has 5 times more Vitamin B1 than Black gram. Oat has 0.763mg of Vitamin B1, while Black gram has 0.15mg.
The food varieties used in the comparison are Oats and Mungo beans, mature seeds, cooked, boiled, without salt.
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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
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Iron
+169.7%
Contains
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Magnesium
+181%
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Phosphorus
+235.3%
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Potassium
+85.7%
Contains
less
Sodium
-71.4%
Contains
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Zinc
+378.3%
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Copper
+350.4%
Equal in Calcium - 53
Contains
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Iron
+169.7%
Contains
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Magnesium
+181%
Contains
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Phosphorus
+235.3%
Contains
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Potassium
+85.7%
Contains
less
Sodium
-71.4%
Contains
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Zinc
+378.3%
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Copper
+350.4%
Equal in Calcium - 53
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
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Vitamin B1
+408.7%
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Vitamin B2
+85.3%
Contains
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Vitamin B5
+211.5%
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Vitamin B6
+105.2%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B3
+56.1%
Contains
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Folate
+67.9%
Contains
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Vitamin B1
+408.7%
Contains
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Vitamin B2
+85.3%
Contains
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Vitamin B5
+211.5%
Contains
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Vitamin B6
+105.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
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Vitamin B3
+56.1%
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Folate
+67.9%
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.
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Lower in Sugar |
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Lower in Sodium |
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Lower in price |
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Rich in minerals |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 55.67g | 11.94g |
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Protein | 16.89g | 7.54g |
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Fats | 6.9g | 0.55g |
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Carbs | 66.27g | 18.34g |
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Calories | 389kcal | 105kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | g | 2.01g |
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Fiber | 10.6g | 6.4g |
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Calcium | 54mg | 53mg |
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Iron | 4.72mg | 1.75mg |
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Magnesium | 177mg | 63mg |
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Phosphorus | 523mg | 156mg |
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Potassium | 429mg | 231mg |
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Sodium | 2mg | 7mg |
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Zinc | 3.97mg | 0.83mg |
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Copper | 0.626mg | 0.139mg |
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Vitamin A | 0IU | 31IU |
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Vitamin E | mg | 0.15mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 1mg |
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Vitamin B1 | 0.763mg | 0.15mg |
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Vitamin B2 | 0.139mg | 0.075mg |
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Vitamin B3 | 0.961mg | 1.5mg |
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Vitamin B5 | 1.349mg | 0.433mg |
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Vitamin B6 | 0.119mg | 0.058mg |
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Folate | 56µg | 94µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | µg | 2.7µg |
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Tryptophan | 0.234mg | 0.078mg |
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Threonine | 0.575mg | 0.262mg |
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Isoleucine | 0.694mg | 0.385mg |
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Leucine | 1.284mg | 0.625mg |
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Lysine | 0.701mg | 0.5mg |
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Methionine | 0.312mg | 0.11mg |
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Phenylalanine | 0.895mg | 0.44mg |
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Valine | 0.937mg | 0.423mg |
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Histidine | 0.405mg | 0.211mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | 0g |
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Saturated Fat | 1.217g | 0.038g |
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Monounsaturated Fat | 2.178g | 0.029g |
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Polyunsaturated fat | 2.535g | 0.359g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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
33

17

Mineral Summary Score
112

35

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
101%

45%

Carbohydrates
66%

18%

Fats
32%

3%

Comparison summary
Which food is lower in Sugar?

Oat is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?

Oat contains less Sodium (difference - 5mg)
Which food is cheaper?

Oat is cheaper (difference - $0.9)
Which food is richer in minerals?

Oat is relatively richer in minerals
Which food is lower in Saturated Fat?

Black gram is lower in Saturated Fat (difference - 1.179g)
Which food is lower in glycemic index?

Black gram is lower in glycemic index (difference - 16)
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.