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  6. Wheat vs. Mung bean

Wheat vs. Mung bean — In-Depth Nutrition Comparison

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How are Wheat and Mung bean different?

  • Wheat is higher in Selenium, however, Mung bean is richer in Folate, Copper, Iron, Fiber, Vitamin B1, Magnesium, Potassium, Phosphorus, and Vitamin B6.
  • Daily need coverage for Folate from Mung bean is 154% higher.
  • Wheat contains 4 times more Selenium than Mung bean. While Wheat contains 31.9µg of Selenium, Mung bean contains only 8.2µg.

Wheat, KAMUT khorasan, cooked and Mung beans, mature seeds, raw are the varieties used in this article.

Infographic

Wheat 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.
Wheat
Wheat
2
:
8
Mung bean
Mung bean
Contains less Sodium -46.7%
Contains more Selenium +289%
Contains more Calcium +1366.7%
Contains more Iron +283%
Contains more Magnesium +293.8%
Contains more Phosphorus +149.7%
Contains more Potassium +659.8%
Contains more Zinc +45.7%
Contains more Copper +354.6%
Equal in Manganese - 1.035
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Contains less Sodium -46.7%
Contains more Selenium +289%
Contains more Calcium +1366.7%
Contains more Iron +283%
Contains more Magnesium +293.8%
Contains more Phosphorus +149.7%
Contains more Potassium +659.8%
Contains more Zinc +45.7%
Contains more Copper +354.6%
Equal in Manganese - 1.035

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.
Wheat
Wheat
1
:
10
Mung bean
Mung bean
Contains more Vitamin A +2750%
Contains more Vitamin E +112.5%
Contains more Vitamin B1 +553.7%
Contains more Vitamin B2 +676.7%
Contains more Vitamin B6 +445.7%
Contains more Folate +5581.8%
Equal in Vitamin B3 - 2.251
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 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 A +2750%
Contains more Vitamin E +112.5%
Contains more Vitamin B1 +553.7%
Contains more Vitamin B2 +676.7%
Contains more Vitamin B6 +445.7%
Contains more Folate +5581.8%
Equal in Vitamin B3 - 2.251

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
:
4
Mung bean
Mung bean
Contains more Water +620.2%
Contains more Protein +317.9%
Contains more Fats +38.6%
Contains more Carbs +126.9%
Contains more Other +388.2%
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 Water +620.2%
Contains more Protein +317.9%
Contains more Fats +38.6%
Contains more Carbs +126.9%
Contains more Other +388.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Mung bean
Mung bean
Contains less Saturated Fat -77.9%
Contains more Monounsaturated Fat +91.7%
Contains more Polyunsaturated fat +58%
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Contains less Saturated Fat -77.9%
Contains more Monounsaturated Fat +91.7%
Contains more Polyunsaturated fat +58%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Mung bean
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 Wheat Mung bean Opinion
Net carbs 23.3g 46.32g Mung bean
Protein 5.71g 23.86g Mung bean
Fats 0.83g 1.15g Mung bean
Carbs 27.6g 62.62g Mung bean
Calories 132kcal 347kcal Mung bean
Sugar 3.07g 6.6g Wheat
Fiber 4.3g 16.3g Mung bean
Calcium 9mg 132mg Mung bean
Iron 1.76mg 6.74mg Mung bean
Magnesium 48mg 189mg Mung bean
Phosphorus 147mg 367mg Mung bean
Potassium 164mg 1246mg Mung bean
Sodium 8mg 15mg Wheat
Zinc 1.84mg 2.68mg Mung bean
Copper 0.207mg 0.941mg Mung bean
Manganese 1.03mg 1.035mg Mung bean
Selenium 31.9µg 8.2µg Wheat
Vitamin A 4IU 114IU Mung bean
Vitamin A RAE 6µg Mung bean
Vitamin E 0.24mg 0.51mg Mung bean
Vitamin C 4.8mg Mung bean
Vitamin B1 0.095mg 0.621mg Mung bean
Vitamin B2 0.03mg 0.233mg Mung bean
Vitamin B3 2.305mg 2.251mg Wheat
Vitamin B5 1.91mg Mung bean
Vitamin B6 0.07mg 0.382mg Mung bean
Folate 11µg 625µg Mung bean
Vitamin K 9µg Mung bean
Tryptophan 0.051mg 0.26mg Mung bean
Threonine 0.172mg 0.782mg Mung bean
Isoleucine 0.22mg 1.008mg Mung bean
Leucine 0.432mg 1.847mg Mung bean
Lysine 0.161mg 1.664mg Mung bean
Methionine 0.097mg 0.286mg Mung bean
Phenylalanine 0.3mg 1.443mg Mung bean
Valine 0.267mg 1.237mg Mung bean
Histidine 0.147mg 0.695mg Mung bean
Trans Fat 0.002g 0g Mung bean
Saturated Fat 0.077g 0.348g Wheat
Monounsaturated Fat 0.084g 0.161g Mung bean
Polyunsaturated fat 0.243g 0.384g Mung bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
9%
Wheat
82%
Mung bean
Minerals Daily Need Coverage Score
61%
Wheat
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.271g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 19)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.