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  6. Buckwheat vs. Mung bean

Buckwheat vs. Mung bean — In-Depth Nutrition Comparison

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Significant differences between buckwheat and mung beans

  • Mung beans are richer than buckwheat in folate, copper, iron, fiber, vitamin B1, phosphorus, potassium, magnesium, vitamin B5, and manganese.
  • Mung beans cover your daily folate needs 153% more than buckwheat.
  • Buckwheat has a higher glycemic index (51) than mung beans (31).

Specific food types used in this comparison are Buckwheat groats, roasted, cooked and Mung beans, mature seeds, raw.

Infographic

Buckwheat 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 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains less SodiumSodium -73.3%
Contains more MagnesiumMagnesium +270.6%
Contains more CalciumCalcium +1785.7%
Contains more PotassiumPotassium +1315.9%
Contains more IronIron +742.5%
Contains more CopperCopper +544.5%
Contains more ZincZinc +339.3%
Contains more PhosphorusPhosphorus +424.3%
Contains more ManganeseManganese +156.8%
Contains more SeleniumSelenium +272.7%

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.
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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +1452.5%
Contains more Vitamin B2Vitamin B2 +497.4%
Contains more Vitamin B3Vitamin B3 +139.5%
Contains more Vitamin B5Vitamin B5 +432%
Contains more Vitamin B6Vitamin B6 +396.1%
Contains more Vitamin KVitamin K +373.7%
Contains more FolateFolate +4364.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Buckwheat Mung bean DV% diff.
Folate 14µg 625µg 153%
Copper 0.146mg 0.941mg 88%
Iron 0.8mg 6.74mg 74%
Fiber 2.7g 16.3g 54%
Vitamin B1 0.04mg 0.621mg 48%
Phosphorus 70mg 367mg 42%
Protein 3.38g 23.86g 41%
Potassium 88mg 1246mg 34%
Magnesium 51mg 189mg 33%
Vitamin B5 0.359mg 1.91mg 31%
Manganese 0.403mg 1.035mg 27%
Vitamin B6 0.077mg 0.382mg 23%
Zinc 0.61mg 2.68mg 19%
Vitamin B2 0.039mg 0.233mg 15%
Carbs 19.94g 62.62g 14%
Choline 20.1mg 97.9mg 14%
Calories 92kcal 347kcal 13%
Calcium 7mg 132mg 13%
Selenium 2.2µg 8.2µg 11%
Vitamin B3 0.94mg 2.251mg 8%
Vitamin K 1.9µg 9µg 6%
Vitamin C 0mg 4.8mg 5%
Vitamin E 0.09mg 0.51mg 3%
Fats 0.62g 1.15g 1%
Vitamin A 0µg 6µg 1%
Saturated fat 0.134g 0.348g 1%
Polyunsaturated fat 0.188g 0.384g 1%
Protein per 100 calories 3.7g 6.9g N/A
Calories per 10 g protein 272kcal 145kcal N/A
Weight per 100 calories 109g 29g N/A
Net carbs 17.24g 46.32g N/A
Sugar 0.9g 6.6g N/A
Sodium 4mg 15mg 0%
Monounsaturated fat 0.188g 0.161g 0%
Tryptophan 0.049mg 0.26mg 0%
Threonine 0.129mg 0.782mg 0%
Isoleucine 0.127mg 1.008mg 0%
Leucine 0.212mg 1.847mg 0%
Lysine 0.172mg 1.664mg 0%
Methionine 0.044mg 0.286mg 0%
Phenylalanine 0.133mg 1.443mg 0%
Valine 0.173mg 1.237mg 0%
Histidine 0.079mg 0.695mg 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
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 WaterWater +735.7%
Contains more ProteinProtein +605.9%
Contains more FatsFats +85.5%
Contains more CarbsCarbs +214%
Contains more OtherOther +672.1%

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 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +16.8%
Contains more Poly. FatPolyunsaturated fat +104.3%

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 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.