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  6. Oats vs. Black gram

Oats vs. Black gram — In-Depth Nutrition Comparison

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Differences between oats and black gram

  • Oats have more manganese, vitamin B1, and phosphorus, while black gram has more folate, copper, iron, fiber, magnesium, potassium, and vitamin B6.
  • Oats' daily need coverage for manganese is 147% higher.
  • Black gram contains 3 times less vitamin B1 than oats. Oats contain 0.763mg of vitamin B1, while black gram contains 0.273mg.
  • Black gram has a lower glycemic index. The glycemic index of black gram is 43, while the glycemic index of oats is 59.

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

Infographic

Oats 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oats
Oats
4
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more ZincZinc +18.5%
Contains more PhosphorusPhosphorus +38%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +221.9%
Contains more MagnesiumMagnesium +50.8%
Contains more CalciumCalcium +155.6%
Contains more PotassiumPotassium +129.1%
Contains more IronIron +60.4%
Contains more CopperCopper +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Oats
Oats
2
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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin B1Vitamin B1 +179.5%
Contains more Vitamin B5Vitamin B5 +48.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more Vitamin B3Vitamin B3 +50.6%
Contains more Vitamin B6Vitamin B6 +136.1%
Contains more FolateFolate +285.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Oats Black gram DV% diff.
Manganese 4.916mg 1.527mg 147%
Vitamin B1 0.763mg 0.273mg 41%
Folate 56µg 216µg 40%
Copper 0.626mg 0.981mg 39%
Iron 4.72mg 7.57mg 36%
Fiber 10.6g 18.3g 31%
Phosphorus 523mg 379mg 21%
Magnesium 177mg 267mg 21%
Protein 16.89g 25.21g 17%
Potassium 429mg 983mg 16%
Selenium 8.2µg 15%
Vitamin B6 0.119mg 0.281mg 12%
Polyunsaturated fat 2.535g 1.071g 10%
Vitamin B2 0.139mg 0.254mg 9%
Vitamin B5 1.349mg 0.906mg 9%
Fats 6.9g 1.64g 8%
Calcium 54mg 138mg 8%
Zinc 3.97mg 3.35mg 6%
Saturated fat 1.217g 0.114g 5%
Monounsaturated fat 2.178g 0.085g 5%
Vitamin B3 0.961mg 1.447mg 3%
Calories 389kcal 341kcal 2%
Sodium 2mg 38mg 2%
Carbs 66.27g 58.99g 2%
Net carbs 55.67g 40.69g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.234mg 0.263mg 0%
Threonine 0.575mg 0.875mg 0%
Isoleucine 0.694mg 1.287mg 0%
Leucine 1.284mg 2.089mg 0%
Lysine 0.701mg 1.674mg 0%
Methionine 0.312mg 0.367mg 0%
Phenylalanine 0.895mg 1.473mg 0%
Valine 0.937mg 1.416mg 0%
Histidine 0.405mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +320.7%
Contains more CarbsCarbs +12.3%
Contains more ProteinProtein +49.3%
Contains more WaterWater +31.4%
Contains more OtherOther +95.3%

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 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +2462.4%
Contains more Poly. FatPolyunsaturated fat +136.7%
Contains less Sat. FatSaturated fat -90.6%

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/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.