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Mung bean vs. Rye — In-Depth Nutrition Comparison

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Important differences between Mung bean and Rye

  • Mung bean has more Folate, Copper, Iron, Vitamin B1, Potassium, Magnesium, Choline, and Calcium, however, Rye is richer in Manganese, and Vitamin B3.
  • Mung bean's daily need coverage for Folate is 147% more.
  • Mung bean contains 6 times more Calcium than Rye. Mung bean contains 132mg of Calcium, while Rye contains 24mg.

The food varieties used in the comparison are Mung beans, mature seeds, raw and Rye grain.

Infographic

Mung bean vs Rye 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.
:
3
Rye
Contains more Calcium +450%
Contains more Iron +156.3%
Contains more Magnesium +71.8%
Contains more Phosphorus +10.5%
Contains more Potassium +144.3%
Contains more Copper +156.4%
Contains less Sodium -86.7%
Contains more Manganese +149%
Contains more Selenium +69.5%
Equal in Phosphorus - 332
Equal in Zinc - 2.65
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 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +450%
Contains more Iron +156.3%
Contains more Magnesium +71.8%
Contains more Phosphorus +10.5%
Contains more Potassium +144.3%
Contains more Copper +156.4%
Contains less Sodium -86.7%
Contains more Manganese +149%
Contains more Selenium +69.5%
Equal in Phosphorus - 332
Equal in Zinc - 2.65

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.
:
3
Rye
Contains more Vitamin A +936.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.5%
Contains more Vitamin B5 +31.2%
Contains more Vitamin B6 +29.9%
Contains more Folate +1544.7%
Contains more Vitamin K +52.5%
Contains more Vitamin E +66.7%
Contains more Vitamin B3 +89.7%
Equal in Vitamin B2 - 0.251
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 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +936.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +96.5%
Contains more Vitamin B5 +31.2%
Contains more Vitamin B6 +29.9%
Contains more Folate +1544.7%
Contains more Vitamin K +52.5%
Contains more Vitamin E +66.7%
Contains more Vitamin B3 +89.7%
Equal in Vitamin B2 - 0.251

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Rye
Contains more Protein +130.8%
Contains more Other +111.5%
Contains more Fats +41.7%
Contains more Carbs +21.1%
Contains more Water +17.1%
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +130.8%
Contains more Other +111.5%
Contains more Fats +41.7%
Contains more Carbs +21.1%
Contains more Water +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Rye
Contains less Saturated Fat -43.4%
Contains more Monounsaturated Fat +29.2%
Contains more Polyunsaturated fat +99.7%
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -43.4%
Contains more Monounsaturated Fat +29.2%
Contains more Polyunsaturated fat +99.7%

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 Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Rye Opinion
Net carbs 46.32g 60.76g Rye
Protein 23.86g 10.34g Mung bean
Fats 1.15g 1.63g Rye
Carbs 62.62g 75.86g Rye
Calories 347kcal 338kcal Mung bean
Fructose 0.11g Rye
Sugar 6.6g 0.98g Rye
Fiber 16.3g 15.1g Mung bean
Calcium 132mg 24mg Mung bean
Iron 6.74mg 2.63mg Mung bean
Magnesium 189mg 110mg Mung bean
Phosphorus 367mg 332mg Mung bean
Potassium 1246mg 510mg Mung bean
Sodium 15mg 2mg Rye
Zinc 2.68mg 2.65mg Mung bean
Copper 0.941mg 0.367mg Mung bean
Manganese 1.035mg 2.577mg Rye
Selenium 8.2µg 13.9µg Rye
Vitamin A 114IU 11IU Mung bean
Vitamin A RAE 6µg 1µg Mung bean
Vitamin E 0.51mg 0.85mg Rye
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.316mg Mung bean
Vitamin B2 0.233mg 0.251mg Rye
Vitamin B3 2.251mg 4.27mg Rye
Vitamin B5 1.91mg 1.456mg Mung bean
Vitamin B6 0.382mg 0.294mg Mung bean
Folate 625µg 38µg Mung bean
Vitamin K 9µg 5.9µg Mung bean
Tryptophan 0.26mg 0.108mg Mung bean
Threonine 0.782mg 0.289mg Mung bean
Isoleucine 1.008mg 0.208mg Mung bean
Leucine 1.847mg 0.563mg Mung bean
Lysine 1.664mg 0.286mg Mung bean
Methionine 0.286mg 0.153mg Mung bean
Phenylalanine 1.443mg 0.435mg Mung bean
Valine 1.237mg 0.317mg Mung bean
Histidine 0.695mg 0.189mg Mung bean
Saturated Fat 0.348g 0.197g Rye
Monounsaturated Fat 0.161g 0.208g Rye
Polyunsaturated fat 0.384g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Rye
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
36%
Rye
Minerals Daily Need Coverage Score
126%
Mung bean
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 5.62g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.151g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
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)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.