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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.
  • Mung beans have a lower glycemic index than rice.

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.
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%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +170%
Contains more PotassiumPotassium +660%
Contains more IronIron +16.7%
Contains more CopperCopper +126.1%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +130.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +58.4%
Contains more SeleniumSelenium +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.
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%
Rice
Rice
2
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B2Vitamin B2 +369.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +174.1%
Contains more CholineCholine +1300%
Contains more Vitamin B3Vitamin B3 +155.8%
Contains more Vitamin B6Vitamin B6 +38.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B5 ~0.39mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung beans Rice DV% diff.
Fiber 7.6g 0.4g 29%
Folate 159µg 58µg 25%
Copper 0.156mg 0.069mg 10%
Protein 7.02g 2.69g 9%
Magnesium 48mg 12mg 9%
Selenium 2.5µg 7.5µg 9%
Manganese 0.298mg 0.472mg 8%
Phosphorus 99mg 43mg 8%
Potassium 266mg 35mg 7%
Vitamin B3 0.577mg 1.476mg 6%
Choline 29.4mg 2.1mg 5%
Vitamin B2 0.061mg 0.013mg 4%
Zinc 0.84mg 0.49mg 3%
Carbs 19.15g 28.17g 3%
Iron 1.4mg 1.2mg 3%
Vitamin B6 0.067mg 0.093mg 2%
Vitamin K 2.7µg 0µg 2%
Calcium 27mg 10mg 2%
Vitamin E 0.15mg 0.04mg 1%
Vitamin C 1mg 0mg 1%
Calories 105kcal 130kcal 1%
Fats 0.38g 0.28g 0%
Net carbs 11.55g 27.77g N/A
Sugar 2g 0.05g N/A
Sodium 2mg 1mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B1 0.164mg 0.163mg 0%
Vitamin B5 0.41mg 0.39mg 0%
Saturated fat 0.116g 0.077g 0%
Monounsaturated fat 0.054g 0.088g 0%
Polyunsaturated fat 0.128g 0.076g 0%
Tryptophan 0.076mg 0.031mg 0%
Threonine 0.23mg 0.096mg 0%
Isoleucine 0.297mg 0.116mg 0%
Leucine 0.544mg 0.222mg 0%
Lysine 0.49mg 0.097mg 0%
Methionine 0.084mg 0.063mg 0%
Phenylalanine 0.425mg 0.144mg 0%
Valine 0.364mg 0.164mg 0%
Histidine 0.205mg 0.063mg 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
Rice
Rice
1
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 ProteinProtein +161%
Contains more FatsFats +35.7%
Contains more OtherOther +88.1%
Contains more CarbsCarbs +47.1%
~equal in Water ~68.44g

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
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +68.4%
Contains less Sat. FatSaturated fat -33.6%
Contains more Mono. FatMonounsaturated fat +63%

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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. 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.