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  6. Mung beans vs. Rice

Mung beans vs. Rice — In-Depth Nutrition Comparison

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What are the main differences between Mung beans and Rice?

  • Mung beans are richer in Fiber, Folate, Copper, Magnesium, Phosphorus, and Potassium, yet Rice is richer in Selenium, Manganese, and Vitamin B3.
  • Mung beans' daily need coverage for Fiber is 29% higher.
  • Mung beans have 14 times more Choline than Rice. Mung beans have 29.4mg of Choline, while Rice has 2.1mg.

We used Mung beans, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, regular, enriched, cooked types in this comparison.

Infographic

Mung beans vs Rice 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
7
:
3
Rice
Rice
Contains more Calcium +170%
Contains more Iron +16.7%
Contains more Magnesium +300%
Contains more Phosphorus +130.2%
Contains more Potassium +660%
Contains more Zinc +71.4%
Contains more Copper +126.1%
Contains less Sodium -50%
Contains more Manganese +58.4%
Contains more Selenium +200%
Mung beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 53% 35% 43% 24% 1% 23% 53% 39% 14%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +170%
Contains more Iron +16.7%
Contains more Magnesium +300%
Contains more Phosphorus +130.2%
Contains more Potassium +660%
Contains more Zinc +71.4%
Contains more Copper +126.1%
Contains less Sodium -50%
Contains more Manganese +58.4%
Contains more Selenium +200%

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
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +369.2%
Contains more Folate +174.1%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +155.8%
Contains more Vitamin B6 +38.8%
Equal in Vitamin B1 - 0.163
Equal in Vitamin B5 - 0.39
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +275%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +369.2%
Contains more Folate +174.1%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +155.8%
Contains more Vitamin B6 +38.8%
Equal in Vitamin B1 - 0.163
Equal in Vitamin B5 - 0.39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung beans
Mung beans
4
:
1
Rice
Rice
Contains more Protein +161%
Contains more Fats +35.7%
Contains more Other +88.1%
Contains more Carbs +47.1%
Equal in Water - 68.44
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
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +161%
Contains more Fats +35.7%
Contains more Other +88.1%
Contains more Carbs +47.1%
Equal in Water - 68.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung beans
Mung beans
1
:
2
Rice
Rice
Contains more Polyunsaturated fat +68.4%
Contains less Saturated Fat -33.6%
Contains more Monounsaturated Fat +63%
Mung beans
39% 18% 43%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.054 g
Polyunsaturated fat: 0.128 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +68.4%
Contains less Saturated Fat -33.6%
Contains more Monounsaturated Fat +63%

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 Rice
Lower in Sugar ok
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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung beans Rice Opinion
Net carbs 11.55g 27.77g Rice
Protein 7.02g 2.69g Mung beans
Fats 0.38g 0.28g Mung beans
Carbs 19.15g 28.17g Rice
Calories 105kcal 130kcal Rice
Sugar 2g 0.05g Rice
Fiber 7.6g 0.4g Mung beans
Calcium 27mg 10mg Mung beans
Iron 1.4mg 1.2mg Mung beans
Magnesium 48mg 12mg Mung beans
Phosphorus 99mg 43mg Mung beans
Potassium 266mg 35mg Mung beans
Sodium 2mg 1mg Rice
Zinc 0.84mg 0.49mg Mung beans
Copper 0.156mg 0.069mg Mung beans
Manganese 0.298mg 0.472mg Rice
Selenium 2.5µg 7.5µg Rice
Vitamin A 24IU 0IU Mung beans
Vitamin A RAE 1µg 0µg Mung beans
Vitamin E 0.15mg 0.04mg Mung beans
Vitamin C 1mg 0mg Mung beans
Vitamin B1 0.164mg 0.163mg Mung beans
Vitamin B2 0.061mg 0.013mg Mung beans
Vitamin B3 0.577mg 1.476mg Rice
Vitamin B5 0.41mg 0.39mg Mung beans
Vitamin B6 0.067mg 0.093mg Rice
Folate 159µg 58µg Mung beans
Vitamin K 2.7µg 0µg Mung beans
Tryptophan 0.076mg 0.031mg Mung beans
Threonine 0.23mg 0.096mg Mung beans
Isoleucine 0.297mg 0.116mg Mung beans
Leucine 0.544mg 0.222mg Mung beans
Lysine 0.49mg 0.097mg Mung beans
Methionine 0.084mg 0.063mg Mung beans
Phenylalanine 0.425mg 0.144mg Mung beans
Valine 0.364mg 0.164mg Mung beans
Histidine 0.205mg 0.063mg Mung beans
Saturated Fat 0.116g 0.077g Rice
Monounsaturated Fat 0.054g 0.088g Rice
Polyunsaturated fat 0.128g 0.076g Mung beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung beans Rice
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
13%
Rice
Minerals Daily Need Coverage Score
29%
Mung beans
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.95g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Mung beans
Mung beans is lower in glycemic index (difference - 18)
Which food is cheaper?
Mung beans
Mung beans is cheaper (difference - $1)
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 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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.