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  6. Groat vs. Mung beans

Groat vs. Mung beans — In-Depth Nutrition Comparison

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How are Groat and Mung beans different?

  • Groat is higher in Copper, Magnesium, Manganese, Vitamin B3, Phosphorus, Vitamin B2, Vitamin B5, Zinc, and Vitamin B6, however, Mung beans are richer in Folate.
  • Daily need coverage for Copper from Groat is 105% higher.
  • Groat contains 12 times more Vitamin B3 than Mung beans. While Groat contains 7.02mg of Vitamin B3, Mung beans contain only 0.577mg.

Buckwheat and Mung beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Groat vs Mung beans 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.
Groat
Groat
9
:
1
Mung beans
Mung beans
Contains more Iron +57.1%
Contains more Magnesium +381.3%
Contains more Phosphorus +250.5%
Contains more Potassium +72.9%
Contains less Sodium -50%
Contains more Zinc +185.7%
Contains more Copper +605.1%
Contains more Manganese +336.2%
Contains more Selenium +232%
Contains more Calcium +50%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Mung beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 53% 35% 43% 24% 1% 23% 53% 39% 14%
Contains more Iron +57.1%
Contains more Magnesium +381.3%
Contains more Phosphorus +250.5%
Contains more Potassium +72.9%
Contains less Sodium -50%
Contains more Zinc +185.7%
Contains more Copper +605.1%
Contains more Manganese +336.2%
Contains more Selenium +232%
Contains more Calcium +50%

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.
Groat
Groat
4
:
6
Mung beans
Mung beans
Contains more Vitamin B2 +596.7%
Contains more Vitamin B3 +1116.6%
Contains more Vitamin B5 +200.7%
Contains more Vitamin B6 +213.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +62.4%
Contains more Folate +430%
Groat
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%
Mung beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 41% 15% 11% 25% 16% 120% 0% 7%
Contains more Vitamin B2 +596.7%
Contains more Vitamin B3 +1116.6%
Contains more Vitamin B5 +200.7%
Contains more Vitamin B6 +213.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +62.4%
Contains more Folate +430%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
4
:
1
Mung beans
Mung beans
Contains more Protein +88.7%
Contains more Fats +794.7%
Contains more Carbs +273.4%
Contains more Other +165.8%
Contains more Water +645.2%
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Mung beans
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 Protein +88.7%
Contains more Fats +794.7%
Contains more Carbs +273.4%
Contains more Other +165.8%
Contains more Water +645.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
2
:
1
Mung beans
Mung beans
Contains more Monounsaturated Fat +1825.9%
Contains more Polyunsaturated fat +711.7%
Contains less Saturated Fat -84.3%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Mung beans
39% 18% 43%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.054 g
Polyunsaturated fat: 0.128 g
Contains more Monounsaturated Fat +1825.9%
Contains more Polyunsaturated fat +711.7%
Contains less Saturated Fat -84.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Mung beans Opinion
Net carbs 61.5g 11.55g Groat
Protein 13.25g 7.02g Groat
Fats 3.4g 0.38g Groat
Carbs 71.5g 19.15g Groat
Calories 343kcal 105kcal Groat
Sugar 2g Groat
Fiber 10g 7.6g Groat
Calcium 18mg 27mg Mung beans
Iron 2.2mg 1.4mg Groat
Magnesium 231mg 48mg Groat
Phosphorus 347mg 99mg Groat
Potassium 460mg 266mg Groat
Sodium 1mg 2mg Groat
Zinc 2.4mg 0.84mg Groat
Copper 1.1mg 0.156mg Groat
Manganese 1.3mg 0.298mg Groat
Selenium 8.3µg 2.5µg Groat
Vitamin A 0IU 24IU Mung beans
Vitamin A RAE 0µg 1µg Mung beans
Vitamin E 0.15mg Mung beans
Vitamin C 0mg 1mg Mung beans
Vitamin B1 0.101mg 0.164mg Mung beans
Vitamin B2 0.425mg 0.061mg Groat
Vitamin B3 7.02mg 0.577mg Groat
Vitamin B5 1.233mg 0.41mg Groat
Vitamin B6 0.21mg 0.067mg Groat
Folate 30µg 159µg Mung beans
Vitamin K 2.7µg Mung beans
Tryptophan 0.192mg 0.076mg Groat
Threonine 0.506mg 0.23mg Groat
Isoleucine 0.498mg 0.297mg Groat
Leucine 0.832mg 0.544mg Groat
Lysine 0.672mg 0.49mg Groat
Methionine 0.172mg 0.084mg Groat
Phenylalanine 0.52mg 0.425mg Groat
Valine 0.678mg 0.364mg Groat
Histidine 0.309mg 0.205mg Groat
Saturated Fat 0.741g 0.116g Mung beans
Monounsaturated Fat 1.04g 0.054g Groat
Polyunsaturated fat 1.039g 0.128g Groat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Mung beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Groat
20%
Mung beans
Minerals Daily Need Coverage Score
109%
Groat
29%
Mung beans

Comparison summary

Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 0.625g)
Which food is lower in glycemic index?
Mung beans
Mung beans is lower in glycemic index (difference - 12)
Which food is cheaper?
Mung beans
Mung beans is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. 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.