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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, protein, 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
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 0% 0% 0% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
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 3.3% 0% 0.33% 3% 41% 14% 11% 25% 15% 0% 6.8% 119%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Mung beans DV% diff.
Folate 14µg 159µg 36%
Fiber 2.7g 7.6g 20%
Vitamin B1 0.04mg 0.164mg 10%
Iron 0.8mg 1.4mg 8%
Protein 3.38g 7.02g 7%
Potassium 88mg 266mg 5%
Manganese 0.403mg 0.298mg 5%
Phosphorus 70mg 99mg 4%
Calcium 7mg 27mg 2%
Zinc 0.61mg 0.84mg 2%
Vitamin B2 0.039mg 0.061mg 2%
Vitamin B3 0.94mg 0.577mg 2%
Choline 20.1mg 29.4mg 2%
Calories 92kcal 105kcal 1%
Vitamin C 0mg 1mg 1%
Magnesium 51mg 48mg 1%
Copper 0.146mg 0.156mg 1%
Selenium 2.2µg 2.5µg 1%
Vitamin B5 0.359mg 0.41mg 1%
Vitamin B6 0.077mg 0.067mg 1%
Vitamin K 1.9µg 2.7µg 1%
Protein per 100 calories 3.7g 6.7g N/A
Calories per 10 g protein 272kcal 150kcal N/A
Weight per 100 calories 109g 95g N/A
Fats 0.62g 0.38g 0%
Net carbs 17.24g 11.55g N/A
Carbs 19.94g 19.15g 0%
Sugar 0.9g 2g N/A
Sodium 4mg 2mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.09mg 0.15mg 0%
Saturated fat 0.134g 0.116g 0%
Monounsaturated fat 0.188g 0.054g 0%
Polyunsaturated fat 0.188g 0.128g 0%
Tryptophan 0.049mg 0.076mg 0%
Threonine 0.129mg 0.23mg 0%
Isoleucine 0.127mg 0.297mg 0%
Leucine 0.212mg 0.544mg 0%
Lysine 0.172mg 0.49mg 0%
Methionine 0.044mg 0.084mg 0%
Phenylalanine 0.133mg 0.425mg 0%
Valine 0.173mg 0.364mg 0%
Histidine 0.079mg 0.205mg 0%
Fructose 0.1g 0%

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%
~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%

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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. 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.