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  6. Oat vs. Black gram

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
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.
Oat
Oat
4
:
6
Black gram
Black gram
Contains more Phosphorus +38%
Contains less Sodium -94.7%
Contains more Zinc +18.5%
Contains more Manganese +221.9%
Contains more Calcium +155.6%
Contains more Iron +60.4%
Contains more Magnesium +50.8%
Contains more Potassium +129.1%
Contains more Copper +56.7%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Phosphorus +38%
Contains less Sodium -94.7%
Contains more Zinc +18.5%
Contains more Manganese +221.9%
Contains more Calcium +155.6%
Contains more Iron +60.4%
Contains more Magnesium +50.8%
Contains more Potassium +129.1%
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" charts 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 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% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
:
3
Black gram
Black gram
Contains more Fats +320.7%
Contains more Carbs +12.3%
Contains more Protein +49.3%
Contains more Water +31.4%
Contains more Other +95.3%
Oat
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
Black gram
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 Fats +320.7%
Contains more Carbs +12.3%
Contains more Protein +49.3%
Contains more Water +31.4%
Contains more Other +95.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +2462.4%
Contains more Polyunsaturated fat +136.7%
Contains less Saturated Fat -90.6%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +2462.4%
Contains more Polyunsaturated fat +136.7%
Contains less Saturated Fat -90.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Black gram Opinion
Net carbs 55.67g 40.69g Oat
Protein 16.89g 25.21g Black gram
Fats 6.9g 1.64g Oat
Carbs 66.27g 58.99g Oat
Calories 389kcal 341kcal Oat
Fiber 10.6g 18.3g Black gram
Calcium 54mg 138mg Black gram
Iron 4.72mg 7.57mg Black gram
Magnesium 177mg 267mg Black gram
Phosphorus 523mg 379mg Oat
Potassium 429mg 983mg Black gram
Sodium 2mg 38mg Oat
Zinc 3.97mg 3.35mg Oat
Copper 0.626mg 0.981mg Black gram
Manganese 4.916mg 1.527mg Oat
Selenium 8.2µg Black gram
Vitamin A 0IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin B1 0.763mg 0.273mg Oat
Vitamin B2 0.139mg 0.254mg Black gram
Vitamin B3 0.961mg 1.447mg Black gram
Vitamin B5 1.349mg 0.906mg Oat
Vitamin B6 0.119mg 0.281mg Black gram
Folate 56µg 216µg Black gram
Tryptophan 0.234mg 0.263mg Black gram
Threonine 0.575mg 0.875mg Black gram
Isoleucine 0.694mg 1.287mg Black gram
Leucine 1.284mg 2.089mg Black gram
Lysine 0.701mg 1.674mg Black gram
Methionine 0.312mg 0.367mg Black gram
Phenylalanine 0.895mg 1.473mg Black gram
Valine 0.937mg 1.416mg Black gram
Histidine 0.405mg 0.706mg Black gram
Saturated Fat 1.217g 0.114g Black gram
Monounsaturated Fat 2.178g 0.085g Oat
Polyunsaturated fat 2.535g 1.071g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Oat
36%
Black gram
Minerals Daily Need Coverage Score
154%
Oat
143%
Black gram

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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. 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.