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  6. Mung beans vs. Arborio rice

Mung beans vs. Arborio rice — In-Depth Nutrition Comparison

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The main differences between Mung beans and Arborio rice

  • Mung beans have more Folate, Magnesium, Phosphorus, Copper, and Potassium, however, Arborio rice have more Selenium, and Vitamin B3.
  • Daily need coverage for Folate from Mung beans is 25% higher.
  • Arborio rice has 27 times less Calcium than Mung beans. Mung beans have 27mg of Calcium, while Arborio rice has 1mg.

Food types used in this article are Mung beans, mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked.

Infographic

Mung beans vs Arborio rice 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 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +923.1%
Contains more CopperCopper +116.7%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +19.8%
Contains more SeleniumSelenium +200%
~equal in Iron ~1.46mg

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 3.3% 1.4% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
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% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +281.3%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +169.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +158.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.164mg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +197.5%
Contains more FatsFats +100%
Contains more OtherOther +315.8%
Contains more CarbsCarbs +50%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated Fat: Sat. Fat 0.116 g
Monounsaturated Fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
32% 36% 31%
Saturated Fat: Sat. Fat 0.051 g
Monounsaturated Fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +156%
Contains less Sat. FatSaturated Fat -56%
~equal in Monounsaturated Fat ~0.058g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mung beans Arborio rice Opinion
Calories 105kcal 130kcal Arborio rice
Protein 7.02g 2.36g Mung beans
Fats 0.38g 0.19g Mung beans
Vitamin C 1mg 0mg Mung beans
Net carbs 11.55g 28.73g Arborio rice
Carbs 19.15g 28.73g Arborio rice
Magnesium 48mg 8mg Mung beans
Calcium 27mg 1mg Mung beans
Potassium 266mg 26mg Mung beans
Iron 1.4mg 1.46mg Arborio rice
Sugar 2g Arborio rice
Fiber 7.6g Mung beans
Copper 0.156mg 0.072mg Mung beans
Zinc 0.84mg 0.4mg Mung beans
Phosphorus 99mg 33mg Mung beans
Sodium 2mg 0mg Arborio rice
Vitamin A 24IU 0IU Mung beans
Vitamin A 1µg 0µg Mung beans
Vitamin E 0.15mg Mung beans
Manganese 0.298mg 0.357mg Arborio rice
Selenium 2.5µg 7.5µg Arborio rice
Vitamin B1 0.164mg 0.164mg
Vitamin B2 0.061mg 0.016mg Mung beans
Vitamin B3 0.577mg 1.493mg Arborio rice
Vitamin B5 0.41mg 0.397mg Mung beans
Vitamin B6 0.067mg 0.059mg Mung beans
Vitamin K 2.7µg Mung beans
Folate 159µg 59µg Mung beans
Choline 29.4mg Mung beans
Saturated Fat 0.116g 0.051g Arborio rice
Monounsaturated Fat 0.054g 0.058g Arborio rice
Polyunsaturated fat 0.128g 0.05g Mung beans
Tryptophan 0.076mg 0.027mg Mung beans
Threonine 0.23mg 0.084mg Mung beans
Isoleucine 0.297mg 0.102mg Mung beans
Leucine 0.544mg 0.195mg Mung beans
Lysine 0.49mg 0.085mg Mung beans
Methionine 0.084mg 0.056mg Mung beans
Phenylalanine 0.425mg 0.126mg Mung beans
Valine 0.364mg 0.144mg Mung beans
Histidine 0.205mg 0.056mg Mung beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung beans Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Mung beans
12%
Arborio rice
Minerals Daily Need Coverage Score
29%
Mung beans
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Mung beans
Mung beans is lower in glycemic index (difference - 27)
Which food is cheaper?
Mung beans
Mung beans is cheaper (difference - $1)
Which food is richer in minerals?
Mung beans
Mung beans is relatively richer in minerals
Which food is richer in vitamins?
Mung beans
Mung beans is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.065g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.