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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 has more Folate, Magnesium, Phosphorus, Copper, and Potassium.
  • Daily need coverage for Folate from 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.

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% 1.4% 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arborio rice Mung beans
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Mung beans Opinion
Calories 130kcal 105kcal Arborio rice
Protein 2.36g 7.02g Mung beans
Fats 0.19g 0.38g Mung beans
Vitamin C 0mg 1mg Mung beans
Net carbs 28.73g 11.55g Arborio rice
Carbs 28.73g 19.15g Arborio rice
Magnesium 8mg 48mg Mung beans
Calcium 1mg 27mg Mung beans
Potassium 26mg 266mg Mung beans
Iron 1.46mg 1.4mg Arborio rice
Sugar 2g Arborio rice
Fiber 7.6g Mung beans
Copper 0.072mg 0.156mg Mung beans
Zinc 0.4mg 0.84mg Mung beans
Phosphorus 33mg 99mg Mung beans
Sodium 0mg 2mg Arborio rice
Vitamin A 0IU 24IU Mung beans
Vitamin A 0µg 1µg Mung beans
Vitamin E 0.15mg Mung beans
Manganese 0.357mg 0.298mg Arborio rice
Selenium 7.5µg 2.5µg Arborio rice
Vitamin B1 0.164mg 0.164mg
Vitamin B2 0.016mg 0.061mg Mung beans
Vitamin B3 1.493mg 0.577mg Arborio rice
Vitamin B5 0.397mg 0.41mg Mung beans
Vitamin B6 0.059mg 0.067mg Mung beans
Vitamin K 2.7µg Mung beans
Folate 59µg 159µg Mung beans
Choline 29.4mg Mung beans
Saturated Fat 0.051g 0.116g Arborio rice
Monounsaturated Fat 0.058g 0.054g Arborio rice
Polyunsaturated fat 0.05g 0.128g Mung beans
Tryptophan 0.027mg 0.076mg Mung beans
Threonine 0.084mg 0.23mg Mung beans
Isoleucine 0.102mg 0.297mg Mung beans
Leucine 0.195mg 0.544mg Mung beans
Lysine 0.085mg 0.49mg Mung beans
Methionine 0.056mg 0.084mg Mung beans
Phenylalanine 0.126mg 0.425mg Mung beans
Valine 0.144mg 0.364mg Mung beans
Histidine 0.056mg 0.205mg Mung beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Mung beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Arborio rice
20%
Mung beans
Minerals Daily Need Coverage Score
20%
Arborio rice
29%
Mung beans

Comparison summary

Which food is lower in glycemic index?
Mung beans
Mung beans is lower in glycemic index (difference - 27)
Which food is cheaper?
Mung beans
Mung beans is cheaper (difference - $1)
Which food is richer in minerals?
Mung beans
Mung beans is relatively richer in minerals
Which food is richer in vitamins?
Mung beans
Mung beans is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.065g)
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. 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.