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  6. Mung beans vs. Buckwheat

Mung beans vs. Buckwheat — In-Depth Nutrition Comparison

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Differences between Mung beans and Buckwheat

  • Mung beans are higher than Buckwheat in Folate, Fiber, Vitamin B1, Iron, and Potassium.
  • Mung beans' daily need coverage for Folate is 36% higher.
  • Mung beans have 4 times more Vitamin B1 than Buckwheat. While Mung beans have 0.164mg of Vitamin B1, Buckwheat has only 0.04mg.

The food types used in this comparison are Mung beans, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

Infographic

Mung beans vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +285.7%
Contains more PotassiumPotassium +202.3%
Contains more IronIron +75%
Contains more ZincZinc +37.7%
Contains more PhosphorusPhosphorus +41.4%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +13.6%
Contains more ManganeseManganese +35.2%
~equal in Magnesium ~51mg
~equal in Copper ~0.146mg

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +310%
Contains more Vitamin B2Vitamin B2 +56.4%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin KVitamin K +42.1%
Contains more FolateFolate +1035.7%
Contains more CholineCholine +46.3%
Contains more Vitamin B3Vitamin B3 +62.9%
Contains more Vitamin B6Vitamin B6 +14.9%
~equal in Vitamin D ~0µg
~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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +107.7%
Contains more OtherOther +83.7%
Contains more FatsFats +63.2%
~equal in Carbs ~19.94g
~equal in Water ~75.63g

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated Fat -13.4%
Contains more Mono. FatMonounsaturated Fat +248.1%
Contains more Poly. FatPolyunsaturated fat +46.9%

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

All nutrients comparison - raw data values

Nutrient Mung beans Buckwheat Opinion
Calories 105kcal 92kcal Mung beans
Protein 7.02g 3.38g Mung beans
Fats 0.38g 0.62g Buckwheat
Vitamin C 1mg 0mg Mung beans
Net carbs 11.55g 17.24g Buckwheat
Carbs 19.15g 19.94g Buckwheat
Magnesium 48mg 51mg Buckwheat
Calcium 27mg 7mg Mung beans
Potassium 266mg 88mg Mung beans
Iron 1.4mg 0.8mg Mung beans
Sugar 2g 0.9g Buckwheat
Fiber 7.6g 2.7g Mung beans
Copper 0.156mg 0.146mg Mung beans
Zinc 0.84mg 0.61mg Mung beans
Phosphorus 99mg 70mg Mung beans
Sodium 2mg 4mg Mung beans
Vitamin A 24IU 0IU Mung beans
Vitamin A 1µg 0µg Mung beans
Vitamin E 0.15mg 0.09mg Mung beans
Manganese 0.298mg 0.403mg Buckwheat
Selenium 2.5µg 2.2µg Mung beans
Vitamin B1 0.164mg 0.04mg Mung beans
Vitamin B2 0.061mg 0.039mg Mung beans
Vitamin B3 0.577mg 0.94mg Buckwheat
Vitamin B5 0.41mg 0.359mg Mung beans
Vitamin B6 0.067mg 0.077mg Buckwheat
Vitamin K 2.7µg 1.9µg Mung beans
Folate 159µg 14µg Mung beans
Choline 29.4mg 20.1mg Mung beans
Saturated Fat 0.116g 0.134g Mung beans
Monounsaturated Fat 0.054g 0.188g Buckwheat
Polyunsaturated fat 0.128g 0.188g Buckwheat
Tryptophan 0.076mg 0.049mg Mung beans
Threonine 0.23mg 0.129mg Mung beans
Isoleucine 0.297mg 0.127mg Mung beans
Leucine 0.544mg 0.212mg Mung beans
Lysine 0.49mg 0.172mg Mung beans
Methionine 0.084mg 0.044mg Mung beans
Phenylalanine 0.425mg 0.133mg Mung beans
Valine 0.364mg 0.173mg Mung beans
Histidine 0.205mg 0.079mg Mung beans
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung beans Buckwheat
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
8%
Buckwheat
Minerals Daily Need Coverage Score
29%
Mung beans
24%
Buckwheat

Comparison summary

Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Mung beans
Mung beans is lower in glycemic index (difference - 9)
Which food is cheaper?
Mung beans
Mung beans is cheaper (difference - $2.4)
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?
Buckwheat
Buckwheat is lower in Sugar (difference - 1.1g)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.