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  6. Almond butter vs. Mung bean

Almond butter vs. Mung bean — In-Depth Nutrition Comparison

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A recap on differences between almond butter and mung beans

  • Almond butter has more vitamin E, vitamin B2, manganese, and calcium; however, mung beans are higher in folate, vitamin B1, iron, vitamin B5, fiber, and vitamin B6.
  • Almond butter covers your daily vitamin E needs 158% more than mung beans.
  • Mung beans contain 4 times less vitamin B2 than almond butter. Almond butter contains 0.939mg of vitamin B2, while mung beans contain 0.233mg.

Food varieties used in this article are Nuts, almond butter, plain, without salt added and Mung beans, mature seeds, raw.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more MagnesiumMagnesium +47.6%
Contains more CalciumCalcium +162.9%
Contains more ZincZinc +22.8%
Contains more PhosphorusPhosphorus +38.4%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +105.9%
Contains more PotassiumPotassium +66.6%
Contains more IronIron +93.1%
Contains more SeleniumSelenium +241.7%
~equal in Copper ~0.941mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin EVitamin E +4647.1%
Contains more Vitamin B2Vitamin B2 +303%
Contains more Vitamin B3Vitamin B3 +40.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1414.6%
Contains more Vitamin B5Vitamin B5 +500.6%
Contains more Vitamin B6Vitamin B6 +270.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1079.2%
Contains more CholineCholine +87.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Mung bean DV% diff.
Vitamin E 24.21mg 0.51mg 158%
Folate 53µg 625µg 143%
Polyunsaturated fat 13.613g 0.384g 88%
Fats 55.5g 1.15g 84%
Monounsaturated fat 32.445g 0.161g 81%
Vitamin B2 0.939mg 0.233mg 54%
Manganese 2.131mg 1.035mg 48%
Vitamin B1 0.041mg 0.621mg 48%
Iron 3.49mg 6.74mg 41%
Vitamin B5 0.318mg 1.91mg 32%
Fiber 10.3g 16.3g 24%
Calcium 347mg 132mg 22%
Vitamin B6 0.103mg 0.382mg 21%
Magnesium 279mg 189mg 21%
Phosphorus 508mg 367mg 20%
Saturated fat 4.152g 0.348g 17%
Potassium 748mg 1246mg 15%
Carbs 18.82g 62.62g 15%
Calories 614kcal 347kcal 13%
Selenium 2.4µg 8.2µg 11%
Vitamin K 0µg 9µg 8%
Choline 52.1mg 97.9mg 8%
Protein 20.96g 23.86g 6%
Vitamin B3 3.155mg 2.251mg 6%
Zinc 3.29mg 2.68mg 6%
Vitamin C 0mg 4.8mg 5%
Vitamin A 0µg 6µg 1%
Copper 0.934mg 0.941mg 1%
Net carbs 8.52g 46.32g N/A
Sugar 4.43g 6.6g N/A
Starch 0.08g 0%
Sodium 7mg 15mg 0%
Tryptophan 0.159mg 0.26mg 0%
Threonine 0.555mg 0.782mg 0%
Isoleucine 0.813mg 1.008mg 0%
Leucine 1.483mg 1.847mg 0%
Lysine 0.612mg 1.664mg 0%
Methionine 0.122mg 0.286mg 0%
Phenylalanine 1.149mg 1.443mg 0%
Valine 0.937mg 1.237mg 0%
Histidine 0.55mg 0.695mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
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 FatsFats +4726.1%
Contains more ProteinProtein +13.8%
Contains more CarbsCarbs +232.7%
Contains more WaterWater +451.8%
~equal in Other ~3.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +20052.2%
Contains more Poly. FatPolyunsaturated fat +3445.1%
Contains less Sat. FatSaturated fat -91.6%

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.