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  6. Wheat Bread vs. Mung beans

Wheat Bread vs. Mung beans — In-Depth Nutrition Comparison

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What are the main differences between Wheat Bread and Mung beans?

  • Wheat Bread is richer in Selenium, Manganese, Vitamin B3, Iron, Vitamin B2, Vitamin B1, Calcium, and Phosphorus, yet Mung beans are richer in Folate.
  • Wheat Bread's daily need coverage for Selenium is 56% higher.
  • Wheat Bread has 301 times more Sodium than Mung beans. Wheat Bread has 601mg of Sodium, while Mung beans have 2mg.

We used Bread, wheat, toasted and Mung beans, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
8
:
2
Mung beans
Mung beans
Contains more Calcium +511.1%
Contains more Iron +192.1%
Contains more Magnesium +22.9%
Contains more Phosphorus +89.9%
Contains more Zinc +75%
Contains more Copper +26.9%
Contains more Manganese +362.1%
Contains more Selenium +1236%
Contains more Potassium +19.3%
Contains less Sodium -99.7%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Mung beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 53% 35% 43% 24% 1% 23% 53% 39% 14%
Contains more Calcium +511.1%
Contains more Iron +192.1%
Contains more Magnesium +22.9%
Contains more Phosphorus +89.9%
Contains more Zinc +75%
Contains more Copper +26.9%
Contains more Manganese +362.1%
Contains more Selenium +1236%
Contains more Potassium +19.3%
Contains less Sodium -99.7%

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.
Wheat Bread
Wheat Bread
7
:
3
Mung beans
Mung beans
Contains more Vitamin E +60%
Contains more Vitamin B1 +167.7%
Contains more Vitamin B2 +526.2%
Contains more Vitamin B3 +983.2%
Contains more Vitamin B5 +11.2%
Contains more Vitamin B6 +128.4%
Contains more Vitamin K +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +400%
Contains more Folate +84.9%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Mung beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 41% 15% 11% 25% 16% 120% 0% 7%
Contains more Vitamin E +60%
Contains more Vitamin B1 +167.7%
Contains more Vitamin B2 +526.2%
Contains more Vitamin B3 +983.2%
Contains more Vitamin B5 +11.2%
Contains more Vitamin B6 +128.4%
Contains more Vitamin K +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +400%
Contains more Folate +84.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Mung beans
Mung beans
Contains more Protein +84.6%
Contains more Fats +1023.7%
Contains more Carbs +191.2%
Contains more Other +250.6%
Contains more Water +199.9%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Mung beans
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 Protein +84.6%
Contains more Fats +1023.7%
Contains more Carbs +191.2%
Contains more Other +250.6%
Contains more Water +199.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Mung beans
Mung beans
Contains more Monounsaturated Fat +1787%
Contains more Polyunsaturated fat +1243.8%
Contains less Saturated Fat -88.3%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Mung beans
39% 18% 43%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.054 g
Polyunsaturated fat: 0.128 g
Contains more Monounsaturated Fat +1787%
Contains more Polyunsaturated fat +1243.8%
Contains less Saturated Fat -88.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Mung beans Opinion
Net carbs 51.07g 11.55g Wheat Bread
Protein 12.96g 7.02g Wheat Bread
Fats 4.27g 0.38g Wheat Bread
Carbs 55.77g 19.15g Wheat Bread
Calories 313kcal 105kcal Wheat Bread
Sugar 6.42g 2g Mung beans
Fiber 4.7g 7.6g Mung beans
Calcium 165mg 27mg Wheat Bread
Iron 4.09mg 1.4mg Wheat Bread
Magnesium 59mg 48mg Wheat Bread
Phosphorus 188mg 99mg Wheat Bread
Potassium 223mg 266mg Mung beans
Sodium 601mg 2mg Mung beans
Zinc 1.47mg 0.84mg Wheat Bread
Copper 0.198mg 0.156mg Wheat Bread
Manganese 1.377mg 0.298mg Wheat Bread
Selenium 33.4µg 2.5µg Wheat Bread
Vitamin A 0IU 24IU Mung beans
Vitamin A RAE 0µg 1µg Mung beans
Vitamin E 0.24mg 0.15mg Wheat Bread
Vitamin C 0.2mg 1mg Mung beans
Vitamin B1 0.439mg 0.164mg Wheat Bread
Vitamin B2 0.382mg 0.061mg Wheat Bread
Vitamin B3 6.25mg 0.577mg Wheat Bread
Vitamin B5 0.456mg 0.41mg Wheat Bread
Vitamin B6 0.153mg 0.067mg Wheat Bread
Folate 86µg 159µg Mung beans
Vitamin K 5.7µg 2.7µg Wheat Bread
Tryptophan 0.092mg 0.076mg Wheat Bread
Threonine 0.299mg 0.23mg Wheat Bread
Isoleucine 0.258mg 0.297mg Mung beans
Leucine 0.461mg 0.544mg Mung beans
Lysine 0.215mg 0.49mg Mung beans
Methionine 0.105mg 0.084mg Wheat Bread
Phenylalanine 0.315mg 0.425mg Mung beans
Valine 0.31mg 0.364mg Mung beans
Histidine 0.15mg 0.205mg Mung beans
Saturated Fat 0.989g 0.116g Mung beans
Monounsaturated Fat 1.019g 0.054g Wheat Bread
Polyunsaturated fat 1.72g 0.128g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Mung beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Wheat Bread
20%
Mung beans
Minerals Daily Need Coverage Score
89%
Wheat Bread
29%
Mung beans

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Mung beans
Mung beans is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 0.873g)
Which food is lower in glycemic index?
Mung beans
Mung beans is lower in glycemic index (difference - 18)
Which food is cheaper?
Mung beans
Mung beans is cheaper (difference - $0.3)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.