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  6. Mung beans vs. White beans

Mung beans vs. White beans — In-Depth Nutrition Comparison

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Differences between Mung beans and White beans

  • Mung beans are higher in Folate, and Fiber, however, White beans is richer in Iron, Manganese, Copper, Potassium, Calcium, and Vitamin E .
  • White beans's daily need coverage for Iron is 29% higher.
  • Mung beans have 2 times more Folate than White beans. While Mung beans have 159µg of Folate, White beans has only 81µg.

The food types used in this comparison are Mung beans, mature seeds, cooked, boiled, without salt and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Mung beans vs White beans 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.
Mung beans
Mung beans
2
:
8
White beans
White beans
Contains less Sodium -66.7%
Contains more Selenium +92.3%
Contains more Calcium +233.3%
Contains more Iron +164.3%
Contains more Magnesium +31.3%
Contains more Phosphorus +14.1%
Contains more Potassium +110.9%
Contains more Zinc +64.3%
Contains more Copper +84%
Contains more Manganese +113.4%
Mung beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 53% 35% 43% 24% 1% 23% 53% 39% 14%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains less Sodium -66.7%
Contains more Selenium +92.3%
Contains more Calcium +233.3%
Contains more Iron +164.3%
Contains more Magnesium +31.3%
Contains more Phosphorus +14.1%
Contains more Potassium +110.9%
Contains more Zinc +64.3%
Contains more Copper +84%
Contains more Manganese +113.4%

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.
Mung beans
Mung beans
7
:
3
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39%
Contains more Vitamin B2 +32.6%
Contains more Vitamin B3 +312.1%
Contains more Vitamin B5 +79%
Contains more Folate +96.3%
Contains more Vitamin E +526.7%
Contains more Vitamin B6 +38.8%
Contains more Vitamin K +29.6%
Mung beans
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% 41% 15% 11% 25% 16% 120% 0% 7%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39%
Contains more Vitamin B2 +32.6%
Contains more Vitamin B3 +312.1%
Contains more Vitamin B5 +79%
Contains more Folate +96.3%
Contains more Vitamin E +526.7%
Contains more Vitamin B6 +38.8%
Contains more Vitamin K +29.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung beans
Mung beans
2
:
3
White beans
White beans
Contains more Water +15.2%
Contains more Protein +38.6%
Contains more Carbs +31%
Contains more Other +121.5%
Equal in Fats - 0.35
Mung beans
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Water +15.2%
Contains more Protein +38.6%
Contains more Carbs +31%
Contains more Other +121.5%
Equal in Fats - 0.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung beans
Mung beans
1
:
2
White beans
White beans
Contains more Monounsaturated Fat +74.2%
Contains less Saturated Fat -21.6%
Contains more Polyunsaturated fat +18.8%
Mung beans
39% 18% 43%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.054 g
Polyunsaturated fat: 0.128 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +74.2%
Contains less Saturated Fat -21.6%
Contains more Polyunsaturated fat +18.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung beans White beans
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Mung beans White beans Opinion
Net carbs 11.55g 18.79g White beans
Protein 7.02g 9.73g White beans
Fats 0.38g 0.35g Mung beans
Carbs 19.15g 25.09g White beans
Calories 105kcal 139kcal White beans
Sugar 2g 0.34g White beans
Fiber 7.6g 6.3g Mung beans
Calcium 27mg 90mg White beans
Iron 1.4mg 3.7mg White beans
Magnesium 48mg 63mg White beans
Phosphorus 99mg 113mg White beans
Potassium 266mg 561mg White beans
Sodium 2mg 6mg Mung beans
Zinc 0.84mg 1.38mg White beans
Copper 0.156mg 0.287mg White beans
Manganese 0.298mg 0.636mg White beans
Selenium 2.5µg 1.3µg Mung beans
Vitamin A 24IU 0IU Mung beans
Vitamin A RAE 1µg 0µg Mung beans
Vitamin E 0.15mg 0.94mg White beans
Vitamin C 1mg 0mg Mung beans
Vitamin B1 0.164mg 0.118mg Mung beans
Vitamin B2 0.061mg 0.046mg Mung beans
Vitamin B3 0.577mg 0.14mg Mung beans
Vitamin B5 0.41mg 0.229mg Mung beans
Vitamin B6 0.067mg 0.093mg White beans
Folate 159µg 81µg Mung beans
Vitamin K 2.7µg 3.5µg White beans
Tryptophan 0.076mg 0.115mg White beans
Threonine 0.23mg 0.409mg White beans
Isoleucine 0.297mg 0.429mg White beans
Leucine 0.544mg 0.776mg White beans
Lysine 0.49mg 0.668mg White beans
Methionine 0.084mg 0.146mg White beans
Phenylalanine 0.425mg 0.526mg White beans
Valine 0.364mg 0.509mg White beans
Histidine 0.205mg 0.271mg White beans
Saturated Fat 0.116g 0.091g White beans
Monounsaturated Fat 0.054g 0.031g Mung beans
Polyunsaturated fat 0.128g 0.152g White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung beans White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
20%
Mung beans
14%
White beans
Minerals Daily Need Coverage Score
29%
Mung beans
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 42)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Mung beans
Mung beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/nutrients
  2. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.