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Avocado vs. Mung bean — In-Depth Nutrition Comparison

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What are the differences between avocados and mung beans?

  • Mung beans are richer than avocados in folate, copper, iron, vitamin B1, phosphorus, manganese, fiber, magnesium, potassium, and zinc.
  • Mung beans' daily need coverage for folate is 136% more.

We used Avocados, raw, all commercial varieties and Mung beans, mature seeds, raw types in this article.

Infographic

Avocado vs Mung bean infographic
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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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 less SodiumSodium -53.3%
Contains more MagnesiumMagnesium +551.7%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +156.9%
Contains more IronIron +1125.5%
Contains more CopperCopper +395.3%
Contains more ZincZinc +318.8%
Contains more PhosphorusPhosphorus +605.8%
Contains more ManganeseManganese +628.9%
Contains more SeleniumSelenium +1950%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin CVitamin C +108.3%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin EVitamin E +305.9%
Contains more Vitamin KVitamin K +133.3%
Contains more Vitamin B1Vitamin B1 +826.9%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B5Vitamin B5 +37.5%
Contains more Vitamin B6Vitamin B6 +48.6%
Contains more FolateFolate +671.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Mung bean DV% diff.
Folate 81µg 625µg 136%
Copper 0.19mg 0.941mg 83%
Iron 0.55mg 6.74mg 77%
Vitamin B1 0.067mg 0.621mg 46%
Phosphorus 52mg 367mg 45%
Protein 2g 23.86g 44%
Manganese 0.142mg 1.035mg 39%
Magnesium 29mg 189mg 38%
Fiber 6.7g 16.3g 38%
Monounsaturated fat 9.799g 0.161g 24%
Potassium 485mg 1246mg 22%
Fats 14.66g 1.15g 21%
Zinc 0.64mg 2.68mg 19%
Carbs 8.53g 62.62g 18%
Choline 14.2mg 97.9mg 15%
Selenium 0.4µg 8.2µg 14%
Calcium 12mg 132mg 12%
Vitamin E 2.07mg 0.51mg 10%
Vitamin B5 1.389mg 1.91mg 10%
Vitamin B6 0.257mg 0.382mg 10%
Vitamin K 21µg 9µg 10%
Polyunsaturated fat 1.816g 0.384g 10%
Calories 160kcal 347kcal 9%
Vitamin B2 0.13mg 0.233mg 8%
Saturated fat 2.126g 0.348g 8%
Vitamin C 10mg 4.8mg 6%
Vitamin B3 1.738mg 2.251mg 3%
Protein per 100 calories 1.3g 6.9g N/A
Calories per 10 g protein 800kcal 145kcal N/A
Weight per 100 calories 63g 29g N/A
Unsaturated / Saturated Fat ratio 5.5 1.6 N/A
Net carbs 1.83g 46.32g N/A
Sugar 0.66g 6.6g N/A
Starch 0.11g 0%
Sodium 7mg 15mg 0%
Vitamin A 7µg 6µg 0%
Tryptophan 0.025mg 0.26mg 0%
Threonine 0.073mg 0.782mg 0%
Isoleucine 0.084mg 1.008mg 0%
Leucine 0.143mg 1.847mg 0%
Lysine 0.132mg 1.664mg 0%
Methionine 0.038mg 0.286mg 0%
Phenylalanine 0.097mg 1.443mg 0%
Valine 0.107mg 1.237mg 0%
Histidine 0.049mg 0.695mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +1174.8%
Contains more WaterWater +709.2%
Contains more ProteinProtein +1093%
Contains more CarbsCarbs +634.1%
Contains more OtherOther +110.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 +5986.3%
Contains more Poly. FatPolyunsaturated fat +372.9%
Contains less Sat. FatSaturated fat -83.6%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.