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  6. Oat vs. Mung bean

Oat vs. Mung bean — In-Depth Nutrition Comparison

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How are Oat and Mung bean different?

  • Oat is richer in Manganese, Phosphorus, Vitamin B1, and Zinc, while Mung bean is higher in Folate, Copper, Iron, Potassium, Fiber, and Vitamin B6.
  • Oat covers your daily need of Manganese 169% more than Mung bean.

Oats and Mung beans, mature seeds, raw types were used in this article.

Infographic

Oat vs Mung bean 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
Mung bean
Mung bean
Contains more Phosphorus +42.5%
Contains less Sodium -86.7%
Contains more Zinc +48.1%
Contains more Manganese +375%
Contains more Calcium +144.4%
Contains more Iron +42.8%
Contains more Potassium +190.4%
Contains more Copper +50.3%
Equal in Magnesium - 189
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Contains more Phosphorus +42.5%
Contains less Sodium -86.7%
Contains more Zinc +48.1%
Contains more Manganese +375%
Contains more Calcium +144.4%
Contains more Iron +42.8%
Contains more Potassium +190.4%
Contains more Copper +50.3%
Equal in Magnesium - 189

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
1
:
9
Mung bean
Mung bean
Contains more Vitamin B1 +22.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +134.2%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +221%
Contains more Folate +1016.1%
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%
Mung bean
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%
Contains more Vitamin B1 +22.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +134.2%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +221%
Contains more Folate +1016.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
:
3
Mung bean
Mung bean
Contains more Fats +500%
Contains more Protein +41.3%
Contains more Water +10.1%
Contains more Other +93%
Equal in Carbs - 62.62
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
Mung bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more Fats +500%
Contains more Protein +41.3%
Contains more Water +10.1%
Contains more Other +93%
Equal in Carbs - 62.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Mung bean
Mung bean
Contains more Monounsaturated Fat +1252.8%
Contains more Polyunsaturated fat +560.2%
Contains less Saturated Fat -71.4%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Contains more Monounsaturated Fat +1252.8%
Contains more Polyunsaturated fat +560.2%
Contains less Saturated Fat -71.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Mung bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat 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 Oat Mung bean Opinion
Net carbs 55.67g 46.32g Oat
Protein 16.89g 23.86g Mung bean
Fats 6.9g 1.15g Oat
Carbs 66.27g 62.62g Oat
Calories 389kcal 347kcal Oat
Sugar 6.6g Oat
Fiber 10.6g 16.3g Mung bean
Calcium 54mg 132mg Mung bean
Iron 4.72mg 6.74mg Mung bean
Magnesium 177mg 189mg Mung bean
Phosphorus 523mg 367mg Oat
Potassium 429mg 1246mg Mung bean
Sodium 2mg 15mg Oat
Zinc 3.97mg 2.68mg Oat
Copper 0.626mg 0.941mg Mung bean
Manganese 4.916mg 1.035mg Oat
Selenium 8.2µg Mung bean
Vitamin A 0IU 114IU Mung bean
Vitamin A RAE 0µg 6µg Mung bean
Vitamin E 0.51mg Mung bean
Vitamin C 0mg 4.8mg Mung bean
Vitamin B1 0.763mg 0.621mg Oat
Vitamin B2 0.139mg 0.233mg Mung bean
Vitamin B3 0.961mg 2.251mg Mung bean
Vitamin B5 1.349mg 1.91mg Mung bean
Vitamin B6 0.119mg 0.382mg Mung bean
Folate 56µg 625µg Mung bean
Vitamin K 9µg Mung bean
Tryptophan 0.234mg 0.26mg Mung bean
Threonine 0.575mg 0.782mg Mung bean
Isoleucine 0.694mg 1.008mg Mung bean
Leucine 1.284mg 1.847mg Mung bean
Lysine 0.701mg 1.664mg Mung bean
Methionine 0.312mg 0.286mg Oat
Phenylalanine 0.895mg 1.443mg Mung bean
Valine 0.937mg 1.237mg Mung bean
Histidine 0.405mg 0.695mg Mung bean
Saturated Fat 1.217g 0.348g Mung bean
Monounsaturated Fat 2.178g 0.161g Oat
Polyunsaturated fat 2.535g 0.384g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Mung bean
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
33%
Oat
82%
Mung bean
Minerals Daily Need Coverage Score
154%
Oat
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 13mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 0.869g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 28)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.