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  6. Mung beans vs. Oats

Mung beans vs. Oats — In-Depth Nutrition Comparison

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How are mung beans and oats different?

  • Mung beans are higher in folate; however, oats are richer in manganese, phosphorus, copper, vitamin B1, iron, magnesium, zinc, vitamin B5, and fiber.
  • Daily need coverage for manganese for oats is 201% higher.
  • Mung beans contain 3 times more folate than oats. While mung beans contain 159µg of folate, oats contain only 56µg.
  • Mung beans have a lower glycemic index (42) than oats (59).

Mung beans, mature seeds, cooked, boiled, without salt and Oats are the varieties used in this article.

Infographic

Mung beans vs Oats 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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +268.8%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +61.3%
Contains more IronIron +237.1%
Contains more CopperCopper +301.3%
Contains more ZincZinc +372.6%
Contains more PhosphorusPhosphorus +428.3%
Contains more ManganeseManganese +1549.7%
~equal in Sodium ~2mg

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%
Oats
Oats
5
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +183.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +365.2%
Contains more Vitamin B2Vitamin B2 +127.9%
Contains more Vitamin B3Vitamin B3 +66.6%
Contains more Vitamin B5Vitamin B5 +229%
Contains more Vitamin B6Vitamin B6 +77.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung beans Oats DV% diff.
Manganese 0.298mg 4.916mg 201%
Phosphorus 99mg 523mg 61%
Copper 0.156mg 0.626mg 52%
Vitamin B1 0.164mg 0.763mg 50%
Iron 1.4mg 4.72mg 42%
Magnesium 48mg 177mg 31%
Zinc 0.84mg 3.97mg 28%
Folate 159µg 56µg 26%
Protein 7.02g 16.89g 20%
Vitamin B5 0.41mg 1.349mg 19%
Polyunsaturated fat 0.128g 2.535g 16%
Carbs 19.15g 66.27g 16%
Calories 105kcal 389kcal 14%
Fiber 7.6g 10.6g 12%
Fats 0.38g 6.9g 10%
Vitamin B2 0.061mg 0.139mg 6%
Monounsaturated fat 0.054g 2.178g 5%
Saturated fat 0.116g 1.217g 5%
Potassium 266mg 429mg 5%
Selenium 2.5µg 5%
Choline 29.4mg 5%
Vitamin B6 0.067mg 0.119mg 4%
Calcium 27mg 54mg 3%
Vitamin K 2.7µg 2%
Vitamin B3 0.577mg 0.961mg 2%
Vitamin C 1mg 0mg 1%
Vitamin E 0.15mg 1%
Net carbs 11.55g 55.67g N/A
Sugar 2g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.076mg 0.234mg 0%
Threonine 0.23mg 0.575mg 0%
Isoleucine 0.297mg 0.694mg 0%
Leucine 0.544mg 1.284mg 0%
Lysine 0.49mg 0.701mg 0%
Methionine 0.084mg 0.312mg 0%
Phenylalanine 0.425mg 0.895mg 0%
Valine 0.364mg 0.937mg 0%
Histidine 0.205mg 0.405mg 0%

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
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +783.9%
Contains more ProteinProtein +140.6%
Contains more FatsFats +1715.8%
Contains more CarbsCarbs +246.1%
Contains more OtherOther +117.7%

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
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +3933.3%
Contains more Poly. FatPolyunsaturated fat +1880.5%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.