Lentil vs. Mung beans — Health Impact and Nutrition Comparison

Macronutrients and Calories

Lentils are high in calories and proteins. Both contain high content of carbs. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Lentil

3

:

1

Mung beans

Contains more Protein +28.5%

Equal in Fats - 0.38

Equal in Carbs - 19.15

Equal in Water - 72.66

Equal in Other - 0.79

Lentil

Protein: 9.02 g

Fats: 0.38 g

Carbs: 20.13 g

Water: 69.64 g

Other: 0.83 g

Mung beans

Protein: 7.02 g

Fats: 0.38 g

Carbs: 19.15 g

Water: 72.66 g

Other: 0.79 g

Contains more Protein +28.5%

Equal in Fats - 0.38

Equal in Carbs - 19.15

Equal in Water - 72.66

Equal in Other - 0.79

Calories

Lentils contain 116 calories per hundred grams, whereas the same amount of mung beans provides 105 calories.

Protein

Lentils contain 9.02g of protein, whereas mung beans provide 7.02g. Lentils are higher in all essential amino acids, particularly rich in leucine, lysine, and threonine.

Lentils and mung beans are gluten-free.

Fats

Lentils and mung beans contain less than 1g of fats. Lentils are high in monounsaturated and polyunsaturated fats, whereas mung beans contain more saturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Lentil

3

:

0

Mung beans

Contains less Saturated Fat -54.3%

Contains more Monounsaturated Fat +18.5%

Contains more Polyunsaturated fat +36.7%

Lentil

Saturated Fat: 0.053 g

Monounsaturated Fat: 0.064 g

Polyunsaturated fat: 0.175 g

Mung beans

Saturated Fat: 0.116 g

Monounsaturated Fat: 0.054 g

Polyunsaturated fat: 0.128 g

Contains less Saturated Fat -54.3%

Contains more Monounsaturated Fat +18.5%

Contains more Polyunsaturated fat +36.7%

Carbohydrates

Lentils are slightly high in carbs compared to mung beans. 

100g of lentils contain  20.13g of carbohydrates, of which 7.9g are dietary fiber and 12.23g are net carbs.

100g of mung beans contain 19.15g of carbohydrates, of which 7.6g are dietary fiber and 11.55g are net carbs.

Both are cholesterol-free.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Lentil

0

:

0

Mung beans

Lentil

Mung beans

Vitamins

Lentils and mung beans are not good sources of vitamins.

Lentils contain more vitamins C and B3, whereas mung beans provide three times more vitamin A.

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.

Lentil

7

:

3

Mung beans

Contains more Vitamin C +50%

Contains more Vitamin B2 +19.7%

Contains more Vitamin B3 +83.7%

Contains more Vitamin B5 +55.6%

Contains more Vitamin B6 +165.7%

Contains more Folate +13.8%

Contains more Vitamin A +200%

Contains more Vitamin E +36.4%

Contains more Vitamin K +58.8%

Equal in Vitamin B1 - 0.164

Lentil

Mung beans

Contains more Vitamin C +50%

Contains more Vitamin B2 +19.7%

Contains more Vitamin B3 +83.7%

Contains more Vitamin B5 +55.6%

Contains more Vitamin B6 +165.7%

Contains more Folate +13.8%

Contains more Vitamin A +200%

Contains more Vitamin E +36.4%

Contains more Vitamin K +58.8%

Equal in Vitamin B1 - 0.164

Minerals

Lentils provide more potassium, phosphorus, choline, and iron. Mung beans, on the other hand, are higher in calcium and magnesium. 

Lentils contain 369mg of potassium and 33mg of choline, whereas mung beans provide 266mg and 29mg, respectively.

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.

Lentil

7

:

2

Mung beans

Contains more Iron +137.9%

Contains more Phosphorus +81.8%

Contains more Potassium +38.7%

Contains more Zinc +51.2%

Contains more Copper +60.9%

Contains more Manganese +65.8%

Contains more Selenium +12%

Contains more Calcium +42.1%

Contains more Magnesium +33.3%

Equal in Sodium - 2

Lentil

Mung beans

Contains more Iron +137.9%

Contains more Phosphorus +81.8%

Contains more Potassium +38.7%

Contains more Zinc +51.2%

Contains more Copper +60.9%

Contains more Manganese +65.8%

Contains more Selenium +12%

Contains more Calcium +42.1%

Contains more Magnesium +33.3%

Equal in Sodium - 2

Polyphenols

Compared to mung beans, lentils have higher phenolic content(1). The most prevalent polyphenols in lentils are phenolic acids, flavan-3-ol, flavonols, anthocyanidins, proanthocyanidins, and anthocyanins(2). Mung beans, on the other hand, contain more vitexin and isovitexin content(3).

Glycemic Index

Lentils and mung beans are low-GI foods. Lentils have a glycemic index of 29, whereas mung beans have 42.

Glycemic Load

Both have low GL values. The glycemic load of lentils and mung beans is 7(4).

Insulin Index

Lentil's insulin index is 58, whereas the insulin index of mung beans is 38(4).

Acidity

Calculating the potential renal acid load, or PRAL, indicates how much acid or base a specific diet creates inside the body. 

The PRAL value of lentils is 2.1, and the PRAL value of mung beans is -0.1. Lentils are acidic, whereas mung beans are neutral.

Cardiovascular Health

Lentils have cardioprotective, anti-cholesterolemic, and antihyperlipidemic properties. Lentil consumption can decrease the risk of coronary heart disease and hypertension(1).

Mung beans have antihypertensive effects. It can decrease plasma angiotensin I and systolic blood pressure levels(5). 

Diabetes

According to the studies, regular consumption of lentils may prevent diabetes and diabetic complication. Lentils can improve blood glucose and lipid metabolism. Lentils also can regulate glycemic load and glycemic index(1).

Mung beans have hypoglycemic and hypolipidemic properties. It has a beneficial effect on serum glucose(3). Mung bean consumption can lower glycated hemoglobin and BGL levels(6).

 Antimicrobial effects

 Lentils and mung beans have antifungal properties. Lentils have antifungal effects on Aspergillus niger, whereas mung beans can inhibit the growth of Fusarium solani and Pythium aphanidermatum(1). Mung beans also have antibacterial effects on Staphylococcus aureus(5).

Cancer

Lentils consumption can decrease the risk of breast, prostate, colon, and thyroid cancer. It causes cancer cell apoptosis and autophagy and inhibit the growth of cells(1).

Mung beans also have anti-proliferative effects on the digestive system cells, leukemia, tongue squamous cell carcinoma, and colon cancer cells(3)(5).