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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.

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.
Mung beans
Mung beans
2
:
8
Wheat Bread
Wheat Bread
Contains more Potassium +19.3%
Contains less Sodium -99.7%
Contains more Calcium +511.1%
Contains more Iron +192.1%
Contains more Magnesium +22.9%
Contains more Phosphorus +89.9%
Contains more Zinc +75%
Contains more Copper +26.9%
Contains more Manganese +362.1%
Contains more Selenium +1236%
Mung beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 53% 35% 43% 24% 1% 23% 53% 39% 14%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Potassium +19.3%
Contains less Sodium -99.7%
Contains more Calcium +511.1%
Contains more Iron +192.1%
Contains more Magnesium +22.9%
Contains more Phosphorus +89.9%
Contains more Zinc +75%
Contains more Copper +26.9%
Contains more Manganese +362.1%
Contains more Selenium +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.
Mung beans
Mung beans
3
:
7
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin C +400%
Contains more Folate +84.9%
Contains more Vitamin E +60%
Contains more Vitamin B1 +167.7%
Contains more Vitamin B2 +526.2%
Contains more Vitamin B3 +983.2%
Contains more Vitamin B5 +11.2%
Contains more Vitamin B6 +128.4%
Contains more Vitamin K +111.1%
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin C +400%
Contains more Folate +84.9%
Contains more Vitamin E +60%
Contains more Vitamin B1 +167.7%
Contains more Vitamin B2 +526.2%
Contains more Vitamin B3 +983.2%
Contains more Vitamin B5 +11.2%
Contains more Vitamin B6 +128.4%
Contains more Vitamin K +111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung beans
Mung beans
1
:
4
Wheat Bread
Wheat Bread
Contains more Water +199.9%
Contains more Protein +84.6%
Contains more Fats +1023.7%
Contains more Carbs +191.2%
Contains more Other +250.6%
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
Wheat Bread
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 Water +199.9%
Contains more Protein +84.6%
Contains more Fats +1023.7%
Contains more Carbs +191.2%
Contains more Other +250.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung beans
Mung beans
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -88.3%
Contains more Monounsaturated Fat +1787%
Contains more Polyunsaturated fat +1243.8%
Mung beans
39% 18% 43%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.054 g
Polyunsaturated fat: 0.128 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -88.3%
Contains more Monounsaturated Fat +1787%
Contains more Polyunsaturated fat +1243.8%

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 Wheat Bread
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung beans Wheat Bread Opinion
Net carbs 11.55g 51.07g Wheat Bread
Protein 7.02g 12.96g Wheat Bread
Fats 0.38g 4.27g Wheat Bread
Carbs 19.15g 55.77g Wheat Bread
Calories 105kcal 313kcal Wheat Bread
Sugar 2g 6.42g Mung beans
Fiber 7.6g 4.7g Mung beans
Calcium 27mg 165mg Wheat Bread
Iron 1.4mg 4.09mg Wheat Bread
Magnesium 48mg 59mg Wheat Bread
Phosphorus 99mg 188mg Wheat Bread
Potassium 266mg 223mg Mung beans
Sodium 2mg 601mg Mung beans
Zinc 0.84mg 1.47mg Wheat Bread
Copper 0.156mg 0.198mg Wheat Bread
Manganese 0.298mg 1.377mg Wheat Bread
Selenium 2.5µg 33.4µg Wheat Bread
Vitamin A 24IU 0IU Mung beans
Vitamin A RAE 1µg 0µg Mung beans
Vitamin E 0.15mg 0.24mg Wheat Bread
Vitamin C 1mg 0.2mg Mung beans
Vitamin B1 0.164mg 0.439mg Wheat Bread
Vitamin B2 0.061mg 0.382mg Wheat Bread
Vitamin B3 0.577mg 6.25mg Wheat Bread
Vitamin B5 0.41mg 0.456mg Wheat Bread
Vitamin B6 0.067mg 0.153mg Wheat Bread
Folate 159µg 86µg Mung beans
Vitamin K 2.7µg 5.7µg Wheat Bread
Tryptophan 0.076mg 0.092mg Wheat Bread
Threonine 0.23mg 0.299mg Wheat Bread
Isoleucine 0.297mg 0.258mg Mung beans
Leucine 0.544mg 0.461mg Mung beans
Lysine 0.49mg 0.215mg Mung beans
Methionine 0.084mg 0.105mg Wheat Bread
Phenylalanine 0.425mg 0.315mg Mung beans
Valine 0.364mg 0.31mg Mung beans
Histidine 0.205mg 0.15mg Mung beans
Saturated Fat 0.116g 0.989g Mung beans
Monounsaturated Fat 0.054g 1.019g Wheat Bread
Polyunsaturated fat 0.128g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung beans Wheat Bread
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
20%
Mung beans
38%
Wheat Bread
Minerals Daily Need Coverage Score
29%
Mung beans
89%
Wheat Bread

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Mung beans
Mung beans is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 0.873g)
Which food is lower in glycemic index?
Mung beans
Mung beans is lower in glycemic index (difference - 18)
Which food is cheaper?
Mung beans
Mung beans is cheaper (difference - $0.3)
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. 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.