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Buckwheat vs Mung bean - In-Depth Nutrition Comparison

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How are Buckwheat and Mung bean different?

  • Buckwheat is richer in Vitamin B3, Copper, and Vitamin B2, while Mung bean is higher in Folate, Iron, Vitamin B1, Fiber, Potassium, Vitamin B5, and Vitamin B6.
  • Mung bean covers your daily need of Folate 149% more than Buckwheat.
  • Buckwheat contains 3 times more Vitamin B3 than Mung bean. Buckwheat contains 7.02mg of Vitamin B3, while Mung bean contains 2.251mg.

Buckwheat and Mung beans, mature seeds, raw types were used in this article.

Infographic

Buckwheat vs Mung bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +22.2%
Contains less Sodium -93.3%
Contains more Copper +16.9%
Contains more Calcium +633.3%
Contains more Iron +206.4%
Contains more Potassium +170.9%
Contains more Zinc +11.7%
Equal in Phosphorus - 367
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Contains more Magnesium +22.2%
Contains less Sodium -93.3%
Contains more Copper +16.9%
Contains more Calcium +633.3%
Contains more Iron +206.4%
Contains more Potassium +170.9%
Contains more Zinc +11.7%
Equal in Phosphorus - 367

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +82.4%
Contains more Vitamin B3 +211.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +514.9%
Contains more Vitamin B5 +54.9%
Contains more Vitamin B6 +81.9%
Contains more Folate +1983.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Contains more Vitamin B2 +82.4%
Contains more Vitamin B3 +211.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +514.9%
Contains more Vitamin B5 +54.9%
Contains more Vitamin B6 +81.9%
Contains more Folate +1983.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Mung bean
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 Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Buckwheat Mung bean Opinion
Net carbs 61.5g 46.32g Buckwheat
Protein 13.25g 23.86g Mung bean
Fats 3.4g 1.15g Buckwheat
Carbs 71.5g 62.62g Buckwheat
Calories 343kcal 347kcal Mung bean
Starch g g
Fructose g g
Sugar g 6.6g Buckwheat
Fiber 10g 16.3g Mung bean
Calcium 18mg 132mg Mung bean
Iron 2.2mg 6.74mg Mung bean
Magnesium 231mg 189mg Buckwheat
Phosphorus 347mg 367mg Mung bean
Potassium 460mg 1246mg Mung bean
Sodium 1mg 15mg Buckwheat
Zinc 2.4mg 2.68mg Mung bean
Copper 1.1mg 0.941mg Buckwheat
Vitamin A 0IU 114IU Mung bean
Vitamin E mg 0.51mg Mung bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4.8mg Mung bean
Vitamin B1 0.101mg 0.621mg Mung bean
Vitamin B2 0.425mg 0.233mg Buckwheat
Vitamin B3 7.02mg 2.251mg Buckwheat
Vitamin B5 1.233mg 1.91mg Mung bean
Vitamin B6 0.21mg 0.382mg Mung bean
Folate 30µg 625µg Mung bean
Vitamin B12 0µg 0µg
Vitamin K µg 9µg Mung bean
Tryptophan 0.192mg 0.26mg Mung bean
Threonine 0.506mg 0.782mg Mung bean
Isoleucine 0.498mg 1.008mg Mung bean
Leucine 0.832mg 1.847mg Mung bean
Lysine 0.672mg 1.664mg Mung bean
Methionine 0.172mg 0.286mg Mung bean
Phenylalanine 0.52mg 1.443mg Mung bean
Valine 0.678mg 1.237mg Mung bean
Histidine 0.309mg 0.695mg Mung bean
Cholesterol 0mg 0mg
Trans Fat g 0g Buckwheat
Saturated Fat 0.741g 0.348g Mung bean
Monounsaturated Fat 1.04g 0.161g Buckwheat
Polyunsaturated fat 1.039g 0.384g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Mung bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
82
Mung bean
Mineral Summary Score
109
Buckwheat
135
Mung bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
143%
Mung bean
Carbohydrates
72%
Buckwheat
63%
Mung bean
Fats
16%
Buckwheat
5%
Mung bean

Comparison summary

Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 0.393g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 23)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $1.1)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 14mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.