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Crouton vs. Mung bean — In-Depth Nutrition Comparison

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Important differences between crouton and mung beans

  • Crouton has more selenium; however, mung beans are richer in folate, copper, fiber, magnesium, phosphorus, iron, potassium, and vitamin B5.
  • Mung beans' daily need coverage for folate is 123% more.
  • Crouton contains 47 times more sodium than mung beans. Crouton contains 698mg of sodium, while mung beans contain 15mg.
  • Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of mung beans is 31.

The food varieties used in the comparison are Croutons, plain and Mung beans, mature seeds, raw.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 more SeleniumSelenium +357.3%
Contains more MagnesiumMagnesium +509.7%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +904.8%
Contains more IronIron +65.2%
Contains more CopperCopper +477.3%
Contains more ZincZinc +201.1%
Contains more PhosphorusPhosphorus +219.1%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +107%

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +141.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +345.2%
Contains more Vitamin B6Vitamin B6 +1369.2%
Contains more FolateFolate +373.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.621mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 FatsFats +473.9%
Contains more CarbsCarbs +17.4%
Contains more ProteinProtein +100.5%
Contains more WaterWater +64.5%
Contains more OtherOther +32.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 more Mono. FatMonounsaturated fat +1800%
Contains more Poly. FatPolyunsaturated fat +231.5%
Contains less Sat. FatSaturated fat -77%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Mung bean DV% diff.
Folate 132µg 625µg 123%
Copper 0.163mg 0.941mg 86%
Selenium 37.5µg 8.2µg 53%
Fiber 5.1g 16.3g 45%
Magnesium 31mg 189mg 38%
Phosphorus 115mg 367mg 36%
Potassium 124mg 1246mg 33%
Iron 4.08mg 6.74mg 33%
Vitamin B5 0.429mg 1.91mg 30%
Sodium 698mg 15mg 30%
Vitamin B6 0.026mg 0.382mg 27%
Protein 11.9g 23.86g 24%
Manganese 0.5mg 1.035mg 23%
Vitamin B3 5.439mg 2.251mg 20%
Choline 97.9mg 18%
Zinc 0.89mg 2.68mg 16%
Vitamin K 9µg 8%
Fats 6.6g 1.15g 8%
Monounsaturated fat 3.059g 0.161g 7%
Polyunsaturated fat 1.273g 0.384g 6%
Calcium 76mg 132mg 6%
Vitamin C 0mg 4.8mg 5%
Saturated fat 1.51g 0.348g 5%
Carbs 73.5g 62.62g 4%
Vitamin E 0.51mg 3%
Vitamin B2 0.272mg 0.233mg 3%
Calories 407kcal 347kcal 3%
Vitamin A 0µg 6µg 1%
Net carbs 68.4g 46.32g N/A
Sugar 6.6g N/A
Vitamin B1 0.623mg 0.621mg 0%
Tryptophan 0.14mg 0.26mg 0%
Threonine 0.337mg 0.782mg 0%
Isoleucine 0.456mg 1.008mg 0%
Leucine 0.832mg 1.847mg 0%
Lysine 0.278mg 1.664mg 0%
Methionine 0.211mg 0.286mg 0%
Phenylalanine 0.586mg 1.443mg 0%
Valine 0.514mg 1.237mg 0%
Histidine 0.255mg 0.695mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Crouton
79%
Mung bean
Minerals Daily Need Coverage Score
70%
Crouton
126%
Mung bean

Comparison summary

Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 683mg)
Which food is lower in Saturated fat?
Mung bean
Mung bean is lower in Saturated fat (difference - 1.162g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 41)
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?
Crouton
Crouton is lower in Sugar (difference - 6.6g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.