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Oat vs Black gram - In-Depth Nutrition Comparison

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Differences between Oat and Black gram

  • Oat has more Manganese, Vitamin B1 and Phosphorus, while Black gram has more Folate, Copper, Iron, Fiber, Magnesium, Potassium and Vitamin B6.
  • Oat's daily need coverage for Manganese is 147% higher.
  • Black gram contains 3 times less Vitamin B1 than Oat. Oat contains 0.763mg of Vitamin B1, while Black gram contains 0.273mg.

The food types used in this comparison are Oats and Mungo beans, mature seeds, raw.

Infographic

Oat 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
Oat
Oat
3
:
5
Black gram
Black gram
Contains more Zinc +18.5%
Contains more Phosphorus +38%
Contains less Sodium -94.7%
Contains more Iron +60.4%
Contains more Calcium +155.6%
Contains more Potassium +129.1%
Contains more Magnesium +50.8%
Contains more Copper +56.7%
Oat
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Black gram
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 284% 42% 87% 191% 327% 92% 163% 5%
Contains more Zinc +18.5%
Contains more Phosphorus +38%
Contains less Sodium -94.7%
Contains more Iron +60.4%
Contains more Calcium +155.6%
Contains more Potassium +129.1%
Contains more Magnesium +50.8%
Contains more Copper +56.7%

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
Oat
Oat
2
:
5
Black gram
Black gram
Contains more Vitamin B1 +179.5%
Contains more Vitamin B5 +48.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +82.7%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +136.1%
Contains more Folate +285.7%
Oat
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
Black gram
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 B1 +179.5%
Contains more Vitamin B5 +48.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +82.7%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +136.1%
Contains more Folate +285.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Oat
36
Black gram
Mineral Summary Score
112
Oat
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 the food
Protein
101%
Oat
151%
Black gram
Carbohydrates
66%
Oat
59%
Black gram
Fats
32%
Oat
8%
Black gram

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat Black gram
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat 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 contains less Sodium?
Oat
Oat contains less Sodium (difference - 36mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.103g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 16)
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 contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Black gram Opinion
Calories 389 341 Oat
Protein 16.89 25.21 Black gram
Fats 6.9 1.64 Oat
Vitamin C 0 0
Carbs 66.27 58.99 Oat
Cholesterol 0 0
Vitamin D 0 0
Iron 4.72 7.57 Black gram
Calcium 54 138 Black gram
Potassium 429 983 Black gram
Magnesium 177 267 Black gram
Sugars
Fiber 10.6 18.3 Black gram
Copper 0.626 0.981 Black gram
Zinc 3.97 3.35 Oat
Starch
Phosphorus 523 379 Oat
Sodium 2 38 Oat
Vitamin A 0 23 Black gram
Vitamin E
Vitamin D 0 0
Vitamin B1 0.763 0.273 Oat
Vitamin B2 0.139 0.254 Black gram
Vitamin B3 0.961 1.447 Black gram
Vitamin B5 1.349 0.906 Oat
Vitamin B6 0.119 0.281 Black gram
Vitamin B12 0 0
Vitamin K
Folate 56 216 Black gram
Trans Fat 0 Oat
Saturated Fat 1.217 0.114 Black gram
Monounsaturated Fat 2.178 0.085 Oat
Polyunsaturated fat 2.535 1.071 Oat
Tryptophan 0.234 0.263 Black gram
Threonine 0.575 0.875 Black gram
Isoleucine 0.694 1.287 Black gram
Leucine 1.284 2.089 Black gram
Lysine 0.701 1.674 Black gram
Methionine 0.312 0.367 Black gram
Phenylalanine 0.895 1.473 Black gram
Valine 0.937 1.416 Black gram
Histidine 0.405 0.706 Black gram
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Oat - 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/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.