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Mung bean vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on differences between Mung bean and Wheat Bread

  • Mung bean has more Folate, Copper, Fiber, Iron, Magnesium, Potassium, Vitamin B5, and Phosphorus, however, Wheat Bread is higher in Selenium.
  • Mung bean covers your daily Folate needs 135% more than Wheat Bread.
  • Wheat Bread contains 6 times less Potassium than Mung bean. Mung bean contains 1246mg of Potassium, while Wheat Bread contains 223mg.
  • Mung bean has less Sodium.

Food varieties used in this article are Mung beans, mature seeds, raw and Bread, wheat, toasted.

Infographic

Mung bean vs Wheat Bread 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.
Contains more Iron +64.8%
Contains more Magnesium +220.3%
Contains more Phosphorus +95.2%
Contains more Potassium +458.7%
Contains less Sodium -97.5%
Contains more Zinc +82.3%
Contains more Copper +375.3%
Contains more Calcium +25%
Contains more Manganese +33%
Contains more Selenium +307.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Iron +64.8%
Contains more Magnesium +220.3%
Contains more Phosphorus +95.2%
Contains more Potassium +458.7%
Contains less Sodium -97.5%
Contains more Zinc +82.3%
Contains more Copper +375.3%
Contains more Calcium +25%
Contains more Manganese +33%
Contains more Selenium +307.3%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +112.5%
Contains more Vitamin C +2300%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B5 +318.9%
Contains more Vitamin B6 +149.7%
Contains more Folate +626.7%
Contains more Vitamin K +57.9%
Contains more Vitamin B2 +63.9%
Contains more Vitamin B3 +177.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +112.5%
Contains more Vitamin C +2300%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B5 +318.9%
Contains more Vitamin B6 +149.7%
Contains more Folate +626.7%
Contains more Vitamin K +57.9%
Contains more Vitamin B2 +63.9%
Contains more Vitamin B3 +177.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +84.1%
Contains more Carbs +12.3%
Contains more Other +19.9%
Contains more Fats +271.3%
Contains more Water +167.7%
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Protein +84.1%
Contains more Carbs +12.3%
Contains more Other +19.9%
Contains more Fats +271.3%
Contains more Water +167.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.8%
Contains more Monounsaturated Fat +532.9%
Contains more Polyunsaturated fat +347.9%
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -64.8%
Contains more Monounsaturated Fat +532.9%
Contains more Polyunsaturated fat +347.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mung bean Wheat Bread Opinion
Net carbs 46.32g 51.07g Wheat Bread
Protein 23.86g 12.96g Mung bean
Fats 1.15g 4.27g Wheat Bread
Carbs 62.62g 55.77g Mung bean
Calories 347kcal 313kcal Mung bean
Sugar 6.6g 6.42g Wheat Bread
Fiber 16.3g 4.7g Mung bean
Calcium 132mg 165mg Wheat Bread
Iron 6.74mg 4.09mg Mung bean
Magnesium 189mg 59mg Mung bean
Phosphorus 367mg 188mg Mung bean
Potassium 1246mg 223mg Mung bean
Sodium 15mg 601mg Mung bean
Zinc 2.68mg 1.47mg Mung bean
Copper 0.941mg 0.198mg Mung bean
Manganese 1.035mg 1.377mg Wheat Bread
Selenium 8.2µg 33.4µg Wheat Bread
Vitamin A 114IU 0IU Mung bean
Vitamin A RAE 6µg 0µg Mung bean
Vitamin E 0.51mg 0.24mg Mung bean
Vitamin C 4.8mg 0.2mg Mung bean
Vitamin B1 0.621mg 0.439mg Mung bean
Vitamin B2 0.233mg 0.382mg Wheat Bread
Vitamin B3 2.251mg 6.25mg Wheat Bread
Vitamin B5 1.91mg 0.456mg Mung bean
Vitamin B6 0.382mg 0.153mg Mung bean
Folate 625µg 86µg Mung bean
Vitamin K 9µg 5.7µg Mung bean
Tryptophan 0.26mg 0.092mg Mung bean
Threonine 0.782mg 0.299mg Mung bean
Isoleucine 1.008mg 0.258mg Mung bean
Leucine 1.847mg 0.461mg Mung bean
Lysine 1.664mg 0.215mg Mung bean
Methionine 0.286mg 0.105mg Mung bean
Phenylalanine 1.443mg 0.315mg Mung bean
Valine 1.237mg 0.31mg Mung bean
Histidine 0.695mg 0.15mg Mung bean
Saturated Fat 0.348g 0.989g Mung bean
Monounsaturated Fat 0.161g 1.019g Wheat Bread
Polyunsaturated fat 0.384g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Wheat Bread
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
82%
Mung bean
38%
Wheat Bread
Minerals Daily Need Coverage Score
126%
Mung bean
89%
Wheat Bread

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 0.18g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $1.2)
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 586mg)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 0.641g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.