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  6. Mung beans vs. Rye

Mung beans vs. Rye — In-Depth Nutrition Comparison

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Summary of differences between Mung beans and Rye

  • Mung beans have more Folate, while Rye have more Manganese, Phosphorus, Fiber, Copper, Vitamin B3, Vitamin B5, Selenium, Vitamin B6, and Zinc.
  • Rye covers your daily need of Manganese 99% more than Mung beans.
  • Mung beans contain 4 times more Folate than Rye. While Mung beans contain 159µg of Folate, Rye contains only 38µg.

These are the specific foods used in this comparison Mung beans, mature seeds, cooked, boiled, without salt and Rye grain.

Infographic

Mung beans vs Rye 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%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +12.5%
Contains more MagnesiumMagnesium +129.2%
Contains more PotassiumPotassium +91.7%
Contains more IronIron +87.9%
Contains more CopperCopper +135.3%
Contains more ZincZinc +215.5%
Contains more PhosphorusPhosphorus +235.4%
Contains more ManganeseManganese +764.8%
Contains more SeleniumSelenium +456%
~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% 1.4% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Rye
Rye
7
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% 0.66% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +118.2%
Contains more FolateFolate +318.4%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +92.7%
Contains more Vitamin B2Vitamin B2 +311.5%
Contains more Vitamin B3Vitamin B3 +640%
Contains more Vitamin B5Vitamin B5 +255.1%
Contains more Vitamin B6Vitamin B6 +338.8%
Contains more Vitamin KVitamin K +118.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.4mg

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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +585.5%
Contains more ProteinProtein +47.3%
Contains more FatsFats +328.9%
Contains more CarbsCarbs +296.1%
Contains more OtherOther +98.7%

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
Rye
Rye
2
17% 18% 65%
Saturated Fat: Sat. Fat 0.197 g
Monounsaturated Fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated Fat -41.1%
Contains more Mono. FatMonounsaturated Fat +285.2%
Contains more Poly. FatPolyunsaturated fat +499.2%

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 Rye
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Mung beans Rye Opinion
Calories 105kcal 338kcal Rye
Protein 7.02g 10.34g Rye
Fats 0.38g 1.63g Rye
Vitamin C 1mg 0mg Mung beans
Net carbs 11.55g 60.76g Rye
Carbs 19.15g 75.86g Rye
Magnesium 48mg 110mg Rye
Calcium 27mg 24mg Mung beans
Potassium 266mg 510mg Rye
Iron 1.4mg 2.63mg Rye
Sugar 2g 0.98g Rye
Fiber 7.6g 15.1g Rye
Copper 0.156mg 0.367mg Rye
Zinc 0.84mg 2.65mg Rye
Phosphorus 99mg 332mg Rye
Sodium 2mg 2mg
Vitamin A 24IU 11IU Mung beans
Vitamin A 1µg 1µg
Vitamin E 0.15mg 0.85mg Rye
Manganese 0.298mg 2.577mg Rye
Selenium 2.5µg 13.9µg Rye
Vitamin B1 0.164mg 0.316mg Rye
Vitamin B2 0.061mg 0.251mg Rye
Vitamin B3 0.577mg 4.27mg Rye
Vitamin B5 0.41mg 1.456mg Rye
Vitamin B6 0.067mg 0.294mg Rye
Vitamin K 2.7µg 5.9µg Rye
Folate 159µg 38µg Mung beans
Choline 29.4mg 30.4mg Rye
Saturated Fat 0.116g 0.197g Mung beans
Monounsaturated Fat 0.054g 0.208g Rye
Polyunsaturated fat 0.128g 0.767g Rye
Tryptophan 0.076mg 0.108mg Rye
Threonine 0.23mg 0.289mg Rye
Isoleucine 0.297mg 0.208mg Mung beans
Leucine 0.544mg 0.563mg Rye
Lysine 0.49mg 0.286mg Mung beans
Methionine 0.084mg 0.153mg Rye
Phenylalanine 0.425mg 0.435mg Rye
Valine 0.364mg 0.317mg Mung beans
Histidine 0.205mg 0.189mg Mung beans
Fructose 0.11g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung beans Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Rye
Minerals Daily Need Coverage Score
29%
Mung beans
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 1.02g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 0.081g)
Which food is cheaper?
Mung beans
Mung beans is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.