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Cereal vs. Mung beans — In-Depth Nutrition Comparison

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How are cereal and mung beans different?

  • Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C; however, mung beans are richer in fiber.
  • Daily need coverage for vitamin B1 for cereal is 510% higher.
  • Cereal contains 398 times more sodium than mung beans. While cereal contains 795mg of sodium, mung beans contain only 2mg.
  • Mung beans have a lower glycemic index (42) than cereal (69).

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Mung beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Cereal vs Mung beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cereal
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 IronIron +2332.9%
Contains more ZincZinc +804.8%
Contains more ManganeseManganese +165.1%
Contains more SeleniumSelenium +152%
Contains more MagnesiumMagnesium +152.6%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +153.3%
Contains more CopperCopper +13.9%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -99.7%

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.
Cereal
6
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Contains more Vitamin CVitamin C +3750%
Contains more Vitamin AVitamin A +81300%
Contains more Vitamin B1Vitamin B1 +3734.1%
Contains more Vitamin B2Vitamin B2 +6244.3%
Contains more Vitamin B3Vitamin B3 +5033.4%
Contains more Vitamin B6Vitamin B6 +8834.3%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin B5Vitamin B5 +81.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cereal Mung beans DV% diff.
Vitamin B1 6.288mg 0.164mg 510%
Vitamin B6 5.986mg 0.067mg 455%
Iron 34.06mg 1.4mg 408%
Vitamin B2 3.87mg 0.061mg 293%
Vitamin B3 29.62mg 0.577mg 182%
Vitamin A 814µg 1µg 90%
Zinc 7.6mg 0.84mg 61%
Vitamin C 38.5mg 1mg 42%
Folate 159µg 40%
Sodium 795mg 2mg 34%
Fiber 1.4g 7.6g 25%
Carbs 86.85g 19.15g 23%
Manganese 0.79mg 0.298mg 21%
Calories 378kcal 105kcal 14%
Selenium 6.3µg 2.5µg 7%
Magnesium 19mg 48mg 7%
Choline 29.4mg 5%
Potassium 105mg 266mg 5%
Vitamin B5 0.226mg 0.41mg 4%
Phosphorus 77mg 99mg 3%
Protein 6.06g 7.02g 2%
Vitamin K 0µg 2.7µg 2%
Calcium 10mg 27mg 2%
Copper 0.137mg 0.156mg 2%
Polyunsaturated fat 0.354g 0.128g 2%
Fats 1.08g 0.38g 1%
Saturated fat 0.26g 0.116g 1%
Net carbs 85.45g 11.55g N/A
Sugar 10.35g 2g N/A
Vitamin E 0.08mg 0.15mg 0%
Monounsaturated fat 0.204g 0.054g 0%
Tryptophan 0.066mg 0.076mg 0%
Threonine 0.241mg 0.23mg 0%
Isoleucine 0.26mg 0.297mg 0%
Leucine 0.767mg 0.544mg 0%
Lysine 0.113mg 0.49mg 0%
Methionine 0.13mg 0.084mg 0%
Phenylalanine 0.365mg 0.425mg 0%
Valine 0.344mg 0.364mg 0%
Histidine 0.162mg 0.205mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +184.2%
Contains more CarbsCarbs +353.5%
Contains more OtherOther +182.3%
Contains more ProteinProtein +15.8%
Contains more WaterWater +1822.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 +277.8%
Contains more Poly. FatPolyunsaturated fat +176.6%
Contains less Sat. FatSaturated fat -55.4%

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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. 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.