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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.

Infographic

Oat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
Oat
8
:
0
Black gram
Black gram
Contains more Iron +169.7%
Contains more Magnesium +181%
Contains more Phosphorus +235.3%
Contains more Potassium +85.7%
Contains less Sodium -71.4%
Contains more Zinc +378.3%
Contains more Copper +350.4%
Equal in Calcium - 53
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 66% 45% 67% 21% 1% 23% 47%
Contains more Iron +169.7%
Contains more Magnesium +181%
Contains more Phosphorus +235.3%
Contains more Potassium +85.7%
Contains less Sodium -71.4%
Contains more Zinc +378.3%
Contains more 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
Oat
Oat
4
:
6
Black gram
Black gram
Contains more Vitamin B1 +408.7%
Contains more Vitamin B2 +85.3%
Contains more Vitamin B5 +211.5%
Contains more Vitamin B6 +105.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +56.1%
Contains more Folate +67.9%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 38% 18% 29% 26% 14% 71% 0% 7%
Contains more Vitamin B1 +408.7%
Contains more Vitamin B2 +85.3%
Contains more Vitamin B5 +211.5%
Contains more Vitamin B6 +105.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +56.1%
Contains more 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.
Oat Black gram
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Black gram Opinion
Net carbs 55.67g 11.94g Oat
Protein 16.89g 7.54g Oat
Fats 6.9g 0.55g Oat
Carbs 66.27g 18.34g Oat
Calories 389kcal 105kcal Oat
Starch g g
Fructose g g
Sugar g 2.01g Oat
Fiber 10.6g 6.4g Oat
Calcium 54mg 53mg Oat
Iron 4.72mg 1.75mg Oat
Magnesium 177mg 63mg Oat
Phosphorus 523mg 156mg Oat
Potassium 429mg 231mg Oat
Sodium 2mg 7mg Oat
Zinc 3.97mg 0.83mg Oat
Copper 0.626mg 0.139mg Oat
Vitamin A 0IU 31IU Black gram
Vitamin E mg 0.15mg Black gram
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1mg Black gram
Vitamin B1 0.763mg 0.15mg Oat
Vitamin B2 0.139mg 0.075mg Oat
Vitamin B3 0.961mg 1.5mg Black gram
Vitamin B5 1.349mg 0.433mg Oat
Vitamin B6 0.119mg 0.058mg Oat
Folate 56µg 94µg Black gram
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Black gram
Tryptophan 0.234mg 0.078mg Oat
Threonine 0.575mg 0.262mg Oat
Isoleucine 0.694mg 0.385mg Oat
Leucine 1.284mg 0.625mg Oat
Lysine 0.701mg 0.5mg Oat
Methionine 0.312mg 0.11mg Oat
Phenylalanine 0.895mg 0.44mg Oat
Valine 0.937mg 0.423mg Oat
Histidine 0.405mg 0.211mg Oat
Cholesterol 0mg 0mg
Trans Fat g 0g Oat
Saturated Fat 1.217g 0.038g Black gram
Monounsaturated Fat 2.178g 0.029g Oat
Polyunsaturated fat 2.535g 0.359g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Oat
17
Black gram
Mineral Summary Score
112
Oat
35
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
101%
Oat
45%
Black gram
Carbohydrates
66%
Oat
18%
Black gram
Fats
32%
Oat
3%
Black gram

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2.01g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 5mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 1.179g)
Which food is lower in glycemic index?
Black gram
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.

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. 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/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.