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  6. Garlic vs. Mung bean

Garlic vs. Mung bean — In-Depth Nutrition Comparison

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A recap on differences between Garlic and Mung bean

  • Garlic has more Vitamin B6, Vitamin C, and Manganese, however, Mung bean is higher in Folate, Copper, Iron, Fiber, Magnesium, Vitamin B1, and Phosphorus.
  • Mung bean covers your daily Folate needs 156% more than Garlic.
  • Mung bean contains 7 times less Vitamin C than Garlic. Garlic contains 31.2mg of Vitamin C, while Mung bean contains 4.8mg.

Food varieties used in this article are Garlic, raw and Mung beans, mature seeds, raw.

Infographic

Garlic 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.
Garlic
Garlic
3
:
7
Mung bean
Mung bean
Contains more Calcium +37.1%
Contains more Manganese +61.5%
Contains more Selenium +73.2%
Contains more Iron +296.5%
Contains more Magnesium +656%
Contains more Phosphorus +139.9%
Contains more Potassium +210.7%
Contains less Sodium -11.8%
Contains more Zinc +131%
Contains more Copper +214.7%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Contains more Calcium +37.1%
Contains more Manganese +61.5%
Contains more Selenium +73.2%
Contains more Iron +296.5%
Contains more Magnesium +656%
Contains more Phosphorus +139.9%
Contains more Potassium +210.7%
Contains less Sodium -11.8%
Contains more Zinc +131%
Contains more Copper +214.7%

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.
Garlic
Garlic
2
:
8
Mung bean
Mung bean
Contains more Vitamin C +550%
Contains more Vitamin B6 +223.3%
Contains more Vitamin A +1166.7%
Contains more Vitamin E +537.5%
Contains more Vitamin B1 +210.5%
Contains more Vitamin B2 +111.8%
Contains more Vitamin B3 +221.6%
Contains more Vitamin B5 +220.5%
Contains more Folate +20733.3%
Contains more Vitamin K +429.4%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Mung bean
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 C +550%
Contains more Vitamin B6 +223.3%
Contains more Vitamin A +1166.7%
Contains more Vitamin E +537.5%
Contains more Vitamin B1 +210.5%
Contains more Vitamin B2 +111.8%
Contains more Vitamin B3 +221.6%
Contains more Vitamin B5 +220.5%
Contains more Folate +20733.3%
Contains more Vitamin K +429.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
1
:
4
Mung bean
Mung bean
Contains more Water +547.3%
Contains more Protein +275.2%
Contains more Fats +130%
Contains more Carbs +89.4%
Contains more Other +121.3%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Mung bean
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 Water +547.3%
Contains more Protein +275.2%
Contains more Fats +130%
Contains more Carbs +89.4%
Contains more Other +121.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Mung bean
Mung bean
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +1363.6%
Contains more Polyunsaturated fat +54.2%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Contains less Saturated Fat -74.4%
Contains more Monounsaturated Fat +1363.6%
Contains more Polyunsaturated fat +54.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Mung bean Opinion
Net carbs 30.96g 46.32g Mung bean
Protein 6.36g 23.86g Mung bean
Fats 0.5g 1.15g Mung bean
Carbs 33.06g 62.62g Mung bean
Calories 149kcal 347kcal Mung bean
Sugar 1g 6.6g Garlic
Fiber 2.1g 16.3g Mung bean
Calcium 181mg 132mg Garlic
Iron 1.7mg 6.74mg Mung bean
Magnesium 25mg 189mg Mung bean
Phosphorus 153mg 367mg Mung bean
Potassium 401mg 1246mg Mung bean
Sodium 17mg 15mg Mung bean
Zinc 1.16mg 2.68mg Mung bean
Copper 0.299mg 0.941mg Mung bean
Manganese 1.672mg 1.035mg Garlic
Selenium 14.2µg 8.2µg Garlic
Vitamin A 9IU 114IU Mung bean
Vitamin A RAE 0µg 6µg Mung bean
Vitamin E 0.08mg 0.51mg Mung bean
Vitamin C 31.2mg 4.8mg Garlic
Vitamin B1 0.2mg 0.621mg Mung bean
Vitamin B2 0.11mg 0.233mg Mung bean
Vitamin B3 0.7mg 2.251mg Mung bean
Vitamin B5 0.596mg 1.91mg Mung bean
Vitamin B6 1.235mg 0.382mg Garlic
Folate 3µg 625µg Mung bean
Vitamin K 1.7µg 9µg Mung bean
Tryptophan 0.066mg 0.26mg Mung bean
Threonine 0.157mg 0.782mg Mung bean
Isoleucine 0.217mg 1.008mg Mung bean
Leucine 0.308mg 1.847mg Mung bean
Lysine 0.273mg 1.664mg Mung bean
Methionine 0.076mg 0.286mg Mung bean
Phenylalanine 0.183mg 1.443mg Mung bean
Valine 0.291mg 1.237mg Mung bean
Histidine 0.113mg 0.695mg Mung bean
Saturated Fat 0.089g 0.348g Garlic
Monounsaturated Fat 0.011g 0.161g Mung bean
Polyunsaturated fat 0.249g 0.384g Mung bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Mung bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Garlic
82%
Mung bean
Minerals Daily Need Coverage Score
67%
Garlic
126%
Mung bean

Comparison summary

Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 5.6g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.259g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 1)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.