Mung beans vs. Oatmeal — In-Depth Nutrition Comparison

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The main differences between mung beans and oatmeal

Mung beans have more folate, fiber, and copper; however, oatmeal has more iron, vitamin B6, vitamin B3, vitamin B2, manganese, vitamin A, and vitamin B1.
Daily need coverage for iron for oatmeal is 57% higher.
Oatmeal has 4 times less fiber than mung beans. Mung beans have 7.6g of fiber, while oatmeal has 1.7g.
Oatmeal has a higher glycemic index than mung beans.

Food types used in this article are Mung beans, mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

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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

Oatmeal

Contains more MagnesiumMagnesium	+84.6%
Contains more PotassiumPotassium	+336.1%
Contains more CopperCopper	+136.4%
Contains more ZincZinc	+35.5%
Contains more PhosphorusPhosphorus	+28.6%
Contains less SodiumSodium	-95.9%

Contains more CalciumCalcium	+196.3%
Contains more IronIron	+325.7%
Contains more ManganeseManganese	+87.2%
Contains more SeleniumSelenium	+100%

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

Oatmeal

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+114.3%
Contains more Vitamin B5Vitamin B5	+29.3%
Contains more Vitamin KVitamin K	+575%
Contains more FolateFolate	+261.4%
Contains more CholineCholine	+525.5%

Contains more Vitamin AVitamin A	+12900%
Contains more Vitamin B1Vitamin B1	+58.5%
Contains more Vitamin B2Vitamin B2	+252.5%
Contains more Vitamin B3Vitamin B3	+424.3%
Contains more Vitamin B6Vitamin B6	+332.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.4mg	5.96mg	57%
Folate	159µg	44µg	29%
Fiber	7.6g	1.7g	24%
Vitamin B6	0.067mg	0.29mg	17%
Vitamin B3	0.577mg	3.025mg	15%
Vitamin A	1µg	130µg	14%
Vitamin B2	0.061mg	0.215mg	12%
Manganese	0.298mg	0.558mg	11%
Copper	0.156mg	0.066mg	10%
Protein	7.02g	2.37g	9%
Vitamin B1	0.164mg	0.26mg	8%
Potassium	266mg	61mg	6%
Calcium	27mg	80mg	5%
Magnesium	48mg	26mg	5%
Selenium	2.5µg	5µg	5%
Starch		10.37g	4%
Choline	29.4mg	4.7mg	4%
Phosphorus	99mg	77mg	3%
Vitamin B5	0.41mg	0.317mg	2%
Vitamin K	2.7µg	0.4µg	2%
Polyunsaturated fat	0.128g	0.426g	2%
Calories	105kcal	68kcal	2%
Fats	0.38g	1.36g	2%
Zinc	0.84mg	0.62mg	2%
Sodium	2mg	49mg	2%
Carbs	19.15g	11.67g	2%
Saturated fat	0.116g	0.226g	1%
Monounsaturated fat	0.054g	0.391g	1%
Vitamin E	0.15mg	0.07mg	1%
Vitamin C	1mg	0mg	1%
Net carbs	11.55g	9.97g	N/A
Sugar	2g	0.46g	N/A
Trans fat	0g	0.003g	N/A
Tryptophan	0.076mg	0.04mg	0%
Threonine	0.23mg	0.083mg	0%
Isoleucine	0.297mg	0.105mg	0%
Leucine	0.544mg	0.2mg	0%
Lysine	0.49mg	0.135mg	0%
Methionine	0.084mg	0.04mg	0%
Phenylalanine	0.425mg	0.13mg	0%
Valine	0.364mg	0.151mg	0%
Histidine	0.205mg	0.057mg	0%