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  6. Buckwheat vs. Mung beans

Buckwheat vs. Mung beans — In-Depth Nutrition Comparison

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Differences between Buckwheat and Mung beans

  • Mung beans are higher than Buckwheat in Folate, Fiber, Vitamin B1, Iron, and Potassium.
  • Mung beans' daily need coverage for Folate is 36% higher.

The food types used in this comparison are Buckwheat groats, roasted, cooked and Mung beans, mature seeds, cooked, boiled, without salt.

Infographic

Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 more ManganeseManganese +35.2%
Contains more CalciumCalcium +285.7%
Contains more PotassiumPotassium +202.3%
Contains more IronIron +75%
Contains more ZincZinc +37.7%
Contains more PhosphorusPhosphorus +41.4%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +13.6%
~equal in Magnesium ~48mg
~equal in Copper ~0.156mg

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 +62.9%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +310%
Contains more Vitamin B2Vitamin B2 +56.4%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin KVitamin K +42.1%
Contains more FolateFolate +1035.7%
Contains more CholineCholine +46.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 FatsFats +63.2%
Contains more ProteinProtein +107.7%
Contains more OtherOther +83.7%
~equal in Carbs ~19.15g
~equal in Water ~72.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 more Mono. FatMonounsaturated Fat +248.1%
Contains more Poly. FatPolyunsaturated fat +46.9%
Contains less Sat. FatSaturated Fat -13.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Mung beans Opinion
Calories 92kcal 105kcal Mung beans
Protein 3.38g 7.02g Mung beans
Fats 0.62g 0.38g Buckwheat
Vitamin C 0mg 1mg Mung beans
Net carbs 17.24g 11.55g Buckwheat
Carbs 19.94g 19.15g Buckwheat
Magnesium 51mg 48mg Buckwheat
Calcium 7mg 27mg Mung beans
Potassium 88mg 266mg Mung beans
Iron 0.8mg 1.4mg Mung beans
Sugar 0.9g 2g Buckwheat
Fiber 2.7g 7.6g Mung beans
Copper 0.146mg 0.156mg Mung beans
Zinc 0.61mg 0.84mg Mung beans
Phosphorus 70mg 99mg Mung beans
Sodium 4mg 2mg Mung beans
Vitamin A 0IU 24IU Mung beans
Vitamin A 0µg 1µg Mung beans
Vitamin E 0.09mg 0.15mg Mung beans
Manganese 0.403mg 0.298mg Buckwheat
Selenium 2.2µg 2.5µg Mung beans
Vitamin B1 0.04mg 0.164mg Mung beans
Vitamin B2 0.039mg 0.061mg Mung beans
Vitamin B3 0.94mg 0.577mg Buckwheat
Vitamin B5 0.359mg 0.41mg Mung beans
Vitamin B6 0.077mg 0.067mg Buckwheat
Vitamin K 1.9µg 2.7µg Mung beans
Folate 14µg 159µg Mung beans
Choline 20.1mg 29.4mg Mung beans
Saturated Fat 0.134g 0.116g Mung beans
Monounsaturated Fat 0.188g 0.054g Buckwheat
Polyunsaturated fat 0.188g 0.128g Buckwheat
Tryptophan 0.049mg 0.076mg Mung beans
Threonine 0.129mg 0.23mg Mung beans
Isoleucine 0.127mg 0.297mg Mung beans
Leucine 0.212mg 0.544mg Mung beans
Lysine 0.172mg 0.49mg Mung beans
Methionine 0.044mg 0.084mg Mung beans
Phenylalanine 0.133mg 0.425mg Mung beans
Valine 0.173mg 0.364mg Mung beans
Histidine 0.079mg 0.205mg Mung beans
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat 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
8%
Buckwheat
20%
Mung beans
Minerals Daily Need Coverage Score
24%
Buckwheat
29%
Mung beans

Comparison summary

Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Mung beans
Mung beans is lower in glycemic index (difference - 9)
Which food is cheaper?
Mung beans
Mung beans is cheaper (difference - $2.4)
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?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.1g)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.