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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.
Mung beans
Mung beans
8
:
2
Buckwheat
Buckwheat
Contains more Calcium +285.7%
Contains more Iron +75%
Contains more Phosphorus +41.4%
Contains more Potassium +202.3%
Contains less Sodium -50%
Contains more Zinc +37.7%
Contains more Selenium +13.6%
Contains more Manganese +35.2%
Equal in Magnesium - 51
Equal in Copper - 0.146
Mung beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 53% 35% 43% 24% 1% 23% 53% 39% 14%
Buckwheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +285.7%
Contains more Iron +75%
Contains more Phosphorus +41.4%
Contains more Potassium +202.3%
Contains less Sodium -50%
Contains more Zinc +37.7%
Contains more Selenium +13.6%
Contains more Manganese +35.2%
Equal in Magnesium - 51
Equal in Copper - 0.146

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
8
:
2
Buckwheat
Buckwheat
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +310%
Contains more Vitamin B2 +56.4%
Contains more Vitamin B5 +14.2%
Contains more Folate +1035.7%
Contains more Vitamin K +42.1%
Contains more Vitamin B3 +62.9%
Contains more Vitamin B6 +14.9%
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%
Buckwheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +310%
Contains more Vitamin B2 +56.4%
Contains more Vitamin B5 +14.2%
Contains more Folate +1035.7%
Contains more Vitamin K +42.1%
Contains more Vitamin B3 +62.9%
Contains more Vitamin B6 +14.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung beans
Mung beans
2
:
3
Buckwheat
Buckwheat
Contains more Protein +107.7%
Contains more Other +83.7%
Contains more Fats +63.2%
Equal in Carbs - 19.94
Equal in Water - 75.63
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
Buckwheat
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 Protein +107.7%
Contains more Other +83.7%
Contains more Fats +63.2%
Equal in Carbs - 19.94
Equal in Water - 75.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung beans
Mung beans
1
:
2
Buckwheat
Buckwheat
Contains less Saturated Fat -13.4%
Contains more Monounsaturated Fat +248.1%
Contains more Polyunsaturated fat +46.9%
Mung beans
39% 18% 43%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.054 g
Polyunsaturated fat: 0.128 g
Buckwheat
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -13.4%
Contains more Monounsaturated Fat +248.1%
Contains more Polyunsaturated 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
Net carbs 11.55g 17.24g Buckwheat
Protein 7.02g 3.38g Mung beans
Fats 0.38g 0.62g Buckwheat
Carbs 19.15g 19.94g Buckwheat
Calories 105kcal 92kcal Mung beans
Fructose 0.1g Buckwheat
Sugar 2g 0.9g Buckwheat
Fiber 7.6g 2.7g Mung beans
Calcium 27mg 7mg Mung beans
Iron 1.4mg 0.8mg Mung beans
Magnesium 48mg 51mg Buckwheat
Phosphorus 99mg 70mg Mung beans
Potassium 266mg 88mg Mung beans
Sodium 2mg 4mg Mung beans
Zinc 0.84mg 0.61mg Mung beans
Copper 0.156mg 0.146mg Mung beans
Manganese 0.298mg 0.403mg Buckwheat
Selenium 2.5µg 2.2µg Mung beans
Vitamin A 24IU 0IU Mung beans
Vitamin A RAE 1µg 0µg Mung beans
Vitamin E 0.15mg 0.09mg Mung beans
Vitamin C 1mg 0mg 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
Folate 159µg 14µg Mung beans
Vitamin K 2.7µg 1.9µg Mung beans
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
Saturated Fat 0.116g 0.134g Mung beans
Monounsaturated Fat 0.054g 0.188g Buckwheat
Polyunsaturated fat 0.128g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung beans Buckwheat
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
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.