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  6. Beans vs. Mothbeans

Beans vs. Mothbeans — In-Depth Nutrition Comparison

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How are beans and mothbeans different?

  • Beans have more zinc; however, mothbeans is richer in iron, folate, magnesium, and phosphorus.
  • Mothbeans covers your daily need for iron, 36% more than beans.
  • Beans have 17 times more calcium than mothbeans. Beans have 50mg of calcium, while mothbeans has 3mg.

Beans, baked, canned, no salt added and Mothbeans, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Beans vs Mothbeans 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.
Beans
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Contains more CalciumCalcium +1566.7%
Contains more CopperCopper +25.6%
Contains more ZincZinc +137.3%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +60.7%
Contains more MagnesiumMagnesium +225%
Contains more IronIron +982.8%
Contains more PhosphorusPhosphorus +44.2%
~equal in Potassium ~304mg

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.
Beans
Beans
8
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 0%
Contains more Vitamin CVitamin C +210%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21%
Contains more Vitamin B2Vitamin B2 +160.9%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +55.3%
Contains more FolateFolate +495.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Mothbeans DV% diff.
Iron 0.29mg 3.14mg 36%
Folate 24µg 143µg 30%
Manganese 0.527mg 23%
Fiber 5.5g 22%
Magnesium 32mg 104mg 17%
Vitamin B5 0.391mg 8%
Zinc 1.4mg 0.59mg 7%
Phosphorus 104mg 150mg 7%
Protein 4.8g 7.81g 6%
Choline 30.8mg 6%
Calcium 50mg 3mg 5%
Copper 0.206mg 0.164mg 5%
Vitamin B2 0.06mg 0.023mg 3%
Selenium 4.5µg 2.8µg 3%
Vitamin B6 0.13mg 0.093mg 3%
Vitamin B1 0.15mg 0.124mg 2%
Vitamin C 3.1mg 1mg 2%
Vitamin K 0.8µg 1%
Vitamin B3 0.43mg 0.668mg 1%
Polyunsaturated fat 0.172g 0.256g 1%
Calories 105kcal 117kcal 1%
Vitamin E 0.15mg 1%
Fats 0.4g 0.55g 0%
Carbs 20.49g 20.96g 0%
Net carbs 14.99g 20.96g N/A
Potassium 296mg 304mg 0%
Sugar 7.78g N/A
Sodium 1mg 10mg 0%
Vitamin A 5µg 1µg 0%
Saturated fat 0.103g 0.124g 0%
Monounsaturated fat 0.035g 0.044g 0%
Tryptophan 0.05mg 0%
Isoleucine 0.388mg 0%
Leucine 0.525mg 0%
Lysine 0.425mg 0%
Methionine 0.075mg 0%
Phenylalanine 0.35mg 0%
Valine 0.25mg 0%
Histidine 0.263mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
8% 21% 69%
Protein: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more OtherOther +17.9%
Contains more ProteinProtein +62.7%
Contains more FatsFats +37.5%
~equal in Carbs ~20.96g
~equal in Water ~69.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
Contains less Sat. FatSaturated fat -16.9%
Contains more Mono. FatMonounsaturated fat +25.7%
Contains more Poly. FatPolyunsaturated fat +48.8%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.