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  6. Wheat Bread vs. Mung bean

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

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A recap on differences between wheat Bread and mung beans

  • Wheat Bread has more selenium; however, mung beans are higher in folate, copper, fiber, iron, magnesium, potassium, vitamin B5, and phosphorus.
  • Mung beans cover your daily folate needs 135% more than wheat Bread.
  • Mung beans contain 40 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while mung beans contain 15mg.
  • The glycemic index of wheat Bread is higher.

Food varieties used in this article are Bread, wheat, toasted and Mung beans, mature seeds, raw.

Infographic

Wheat Bread vs Mung bean 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 more CalciumCalcium +25%
Contains more ManganeseManganese +33%
Contains more SeleniumSelenium +307.3%
Contains more MagnesiumMagnesium +220.3%
Contains more PotassiumPotassium +458.7%
Contains more IronIron +64.8%
Contains more CopperCopper +375.3%
Contains more ZincZinc +82.3%
Contains more PhosphorusPhosphorus +95.2%
Contains less SodiumSodium -97.5%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin B2Vitamin B2 +63.9%
Contains more Vitamin B3Vitamin B3 +177.7%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B5Vitamin B5 +318.9%
Contains more Vitamin B6Vitamin B6 +149.7%
Contains more Vitamin KVitamin K +57.9%
Contains more FolateFolate +626.7%
Contains more CholineCholine +343%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Mung bean DV% diff.
Folate 86µg 625µg 135%
Copper 0.198mg 0.941mg 83%
Selenium 33.4µg 8.2µg 46%
Fiber 4.7g 16.3g 46%
Iron 4.09mg 6.74mg 33%
Magnesium 59mg 189mg 31%
Potassium 223mg 1246mg 30%
Vitamin B5 0.456mg 1.91mg 29%
Phosphorus 188mg 367mg 26%
Vitamin B3 6.25mg 2.251mg 25%
Sodium 601mg 15mg 25%
Protein 12.96g 23.86g 22%
Vitamin B6 0.153mg 0.382mg 18%
Manganese 1.377mg 1.035mg 15%
Vitamin B1 0.439mg 0.621mg 15%
Choline 22.1mg 97.9mg 14%
Zinc 1.47mg 2.68mg 11%
Vitamin B2 0.382mg 0.233mg 11%
Polyunsaturated fat 1.72g 0.384g 9%
Vitamin C 0.2mg 4.8mg 5%
Fats 4.27g 1.15g 5%
Vitamin K 5.7µg 9µg 3%
Saturated fat 0.989g 0.348g 3%
Calcium 165mg 132mg 3%
Monounsaturated fat 1.019g 0.161g 2%
Calories 313kcal 347kcal 2%
Vitamin E 0.24mg 0.51mg 2%
Carbs 55.77g 62.62g 2%
Vitamin A 0µg 6µg 1%
Net carbs 51.07g 46.32g N/A
Sugar 6.42g 6.6g N/A
Tryptophan 0.092mg 0.26mg 0%
Threonine 0.299mg 0.782mg 0%
Isoleucine 0.258mg 1.008mg 0%
Leucine 0.461mg 1.847mg 0%
Lysine 0.215mg 1.664mg 0%
Methionine 0.105mg 0.286mg 0%
Phenylalanine 0.315mg 1.443mg 0%
Valine 0.31mg 1.237mg 0%
Histidine 0.15mg 0.695mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +271.3%
Contains more WaterWater +167.7%
Contains more ProteinProtein +84.1%
Contains more CarbsCarbs +12.3%
Contains more OtherOther +19.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +532.9%
Contains more Poly. FatPolyunsaturated fat +347.9%
Contains less Sat. FatSaturated fat -64.8%

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 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.