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  6. Mung beans vs. Porridge

Mung beans vs. Porridge — In-Depth Nutrition Comparison

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The main differences between mung beans and porridge

  • Mung beans have more folate, fiber, manganese, copper, phosphorus, magnesium, vitamin B1, potassium, and vitamin B5; however, porridge has more iron.
  • Daily need coverage for folate for mung beans is 37% higher.
  • Porridge 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, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Mung beans vs Porridge infographic
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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.
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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +860%
Contains more PotassiumPotassium +1562.5%
Contains more CopperCopper +290%
Contains more ZincZinc +546.2%
Contains more PhosphorusPhosphorus +560%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +222.2%
Contains more IronIron +167.1%
Contains more SeleniumSelenium +12%

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%
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +198.2%
Contains more Vitamin B2Vitamin B2 +144%
Contains more Vitamin B5Vitamin B5 +477.5%
Contains more Vitamin B6Vitamin B6 +415.4%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +1225%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.52mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung beans Porridge DV% diff.
Folate 159µg 12µg 37%
Iron 1.4mg 3.74mg 29%
Fiber 7.6g 0.5g 28%
Manganese 0.298mg 0mg 13%
Copper 0.156mg 0.04mg 13%
Phosphorus 99mg 15mg 12%
Protein 7.02g 1.44g 11%
Magnesium 48mg 5mg 10%
Vitamin B1 0.164mg 0.055mg 9%
Vitamin B5 0.41mg 0.071mg 7%
Potassium 266mg 16mg 7%
Calcium 27mg 87mg 6%
Zinc 0.84mg 0.13mg 6%
Choline 29.4mg 5%
Vitamin B6 0.067mg 0.013mg 4%
Vitamin B2 0.061mg 0.025mg 3%
Calories 105kcal 50kcal 3%
Carbs 19.15g 10.52g 3%
Vitamin K 2.7µg 0.1µg 2%
Vitamin E 0.15mg 0.02mg 1%
Selenium 2.5µg 2.8µg 1%
Vitamin C 1mg 0mg 1%
Fats 0.38g 0.21g 0%
Net carbs 11.55g 10.02g N/A
Sugar 2g 0.03g N/A
Sodium 2mg 6mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B3 0.577mg 0.52mg 0%
Saturated fat 0.116g 0.033g 0%
Monounsaturated fat 0.054g 0.028g 0%
Polyunsaturated fat 0.128g 0.114g 0%
Tryptophan 0.076mg 0.02mg 0%
Threonine 0.23mg 0.045mg 0%
Isoleucine 0.297mg 0.063mg 0%
Leucine 0.544mg 0.11mg 0%
Lysine 0.49mg 0.037mg 0%
Methionine 0.084mg 0.027mg 0%
Phenylalanine 0.425mg 0.078mg 0%
Valine 0.364mg 0.07mg 0%
Histidine 0.205mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +387.5%
Contains more FatsFats +81%
Contains more CarbsCarbs +82%
Contains more OtherOther +259.1%
Contains more WaterWater +20.6%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +92.9%
Contains more Poly. FatPolyunsaturated fat +12.3%
Contains less Sat. FatSaturated fat -71.6%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.