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  6. Mung beans vs. Wheat Bread

Mung beans vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between mung beans and wheat Bread?

  • Mung beans are richer in folate, yet wheat Bread is richer in selenium, manganese, vitamin B3, iron, vitamin B2, vitamin B1, calcium, and phosphorus.
  • Wheat Bread's daily need coverage for selenium is 56% higher.
  • Mung beans have 2 times more folate than wheat Bread. Mung beans have 159µg of folate, while wheat Bread has 86µg.
  • Mung beans contain less sodium.
  • Mung beans have a lower glycemic index than wheat Bread.

We used Mung beans, mature seeds, cooked, boiled, without salt and Bread, wheat, toasted types in this comparison.

Infographic

Mung beans vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +19.3%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +22.9%
Contains more CalciumCalcium +511.1%
Contains more IronIron +192.1%
Contains more CopperCopper +26.9%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +89.9%
Contains more ManganeseManganese +362.1%
Contains more SeleniumSelenium +1236%

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% 0.33% 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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +84.9%
Contains more CholineCholine +33%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +167.7%
Contains more Vitamin B2Vitamin B2 +526.2%
Contains more Vitamin B3Vitamin B3 +983.2%
Contains more Vitamin B5Vitamin B5 +11.2%
Contains more Vitamin B6Vitamin B6 +128.4%
Contains more Vitamin KVitamin K +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung beans Wheat Bread DV% diff.
Selenium 2.5µg 33.4µg 56%
Manganese 0.298mg 1.377mg 47%
Vitamin B3 0.577mg 6.25mg 35%
Iron 1.4mg 4.09mg 34%
Sodium 2mg 601mg 26%
Vitamin B2 0.061mg 0.382mg 25%
Vitamin B1 0.164mg 0.439mg 23%
Folate 159µg 86µg 18%
Calcium 27mg 165mg 14%
Phosphorus 99mg 188mg 13%
Carbs 19.15g 55.77g 12%
Protein 7.02g 12.96g 12%
Fiber 7.6g 4.7g 12%
Polyunsaturated fat 0.128g 1.72g 11%
Calories 105kcal 313kcal 10%
Vitamin B6 0.067mg 0.153mg 7%
Zinc 0.84mg 1.47mg 6%
Fats 0.38g 4.27g 6%
Copper 0.156mg 0.198mg 5%
Saturated fat 0.116g 0.989g 4%
Magnesium 48mg 59mg 3%
Vitamin K 2.7µg 5.7µg 3%
Monounsaturated fat 0.054g 1.019g 2%
Potassium 266mg 223mg 1%
Choline 29.4mg 22.1mg 1%
Vitamin E 0.15mg 0.24mg 1%
Vitamin C 1mg 0.2mg 1%
Vitamin B5 0.41mg 0.456mg 1%
Net carbs 11.55g 51.07g N/A
Sugar 2g 6.42g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.076mg 0.092mg 0%
Threonine 0.23mg 0.299mg 0%
Isoleucine 0.297mg 0.258mg 0%
Leucine 0.544mg 0.461mg 0%
Lysine 0.49mg 0.215mg 0%
Methionine 0.084mg 0.105mg 0%
Phenylalanine 0.425mg 0.315mg 0%
Valine 0.364mg 0.31mg 0%
Histidine 0.205mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +199.9%
Contains more ProteinProtein +84.6%
Contains more FatsFats +1023.7%
Contains more CarbsCarbs +191.2%
Contains more OtherOther +250.6%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +1787%
Contains more Poly. FatPolyunsaturated fat +1243.8%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.