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  6. Arborio rice vs. Mung beans

Arborio rice vs. Mung beans — In-Depth Nutrition Comparison

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The main differences between arborio rice and mung beans

  • Arborio rice has more selenium and vitamin B3; however, mung beans have more folate, magnesium, phosphorus, copper, and potassium.
  • Daily need coverage for folate for mung beans is 25% higher.
  • Mung beans have 3 times less selenium than arborio rice. Arborio rice has 7.5µg of selenium, while mung beans have 2.5µg.
  • Arborio rice has a higher glycemic index than mung beans.

Food types used in this article are Rice, white, short-grain, enriched, cooked and Mung beans, mature seeds, cooked, boiled, without salt.

Infographic

Arborio rice vs Mung beans 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +19.8%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +923.1%
Contains more CopperCopper +116.7%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +200%
~equal in Iron ~1.4mg

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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
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 3.3% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Contains more Vitamin B3Vitamin B3 +158.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +281.3%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more FolateFolate +169.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.164mg
~equal in Vitamin B5 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Mung beans DV% diff.
Fiber 7.6g 30%
Folate 59µg 159µg 25%
Magnesium 8mg 48mg 10%
Protein 2.36g 7.02g 9%
Selenium 7.5µg 2.5µg 9%
Phosphorus 33mg 99mg 9%
Copper 0.072mg 0.156mg 9%
Potassium 26mg 266mg 7%
Vitamin B3 1.493mg 0.577mg 6%
Choline 29.4mg 5%
Zinc 0.4mg 0.84mg 4%
Calcium 1mg 27mg 3%
Carbs 28.73g 19.15g 3%
Manganese 0.357mg 0.298mg 3%
Vitamin B2 0.016mg 0.061mg 3%
Vitamin K 2.7µg 2%
Iron 1.46mg 1.4mg 1%
Vitamin E 0.15mg 1%
Vitamin C 0mg 1mg 1%
Polyunsaturated fat 0.05g 0.128g 1%
Vitamin B6 0.059mg 0.067mg 1%
Calories 130kcal 105kcal 1%
Fats 0.19g 0.38g 0%
Net carbs 28.73g 11.55g N/A
Sugar 2g N/A
Sodium 0mg 2mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B1 0.164mg 0.164mg 0%
Vitamin B5 0.397mg 0.41mg 0%
Saturated fat 0.051g 0.116g 0%
Monounsaturated fat 0.058g 0.054g 0%
Tryptophan 0.027mg 0.076mg 0%
Threonine 0.084mg 0.23mg 0%
Isoleucine 0.102mg 0.297mg 0%
Leucine 0.195mg 0.544mg 0%
Lysine 0.085mg 0.49mg 0%
Methionine 0.056mg 0.084mg 0%
Phenylalanine 0.126mg 0.425mg 0%
Valine 0.144mg 0.364mg 0%
Histidine 0.056mg 0.205mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more CarbsCarbs +50%
Contains more ProteinProtein +197.5%
Contains more FatsFats +100%
Contains more OtherOther +315.8%
~equal in Water ~72.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
39% 18% 43%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
Contains less Sat. FatSaturated fat -56%
Contains more Poly. FatPolyunsaturated fat +156%
~equal in Monounsaturated fat ~0.054g

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.