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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 has more manganese, phosphorus, fiber, copper, vitamin B3, vitamin B5, selenium, vitamin B6, and zinc.
  • Rye covers your daily need for 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% 0.33% 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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
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 A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.4mg

All nutrients comparison - raw data values

Nutrient Mung beans Rye DV% diff.
Manganese 0.298mg 2.577mg 99%
Phosphorus 99mg 332mg 33%
Folate 159µg 38µg 30%
Fiber 7.6g 15.1g 30%
Vitamin B3 0.577mg 4.27mg 23%
Copper 0.156mg 0.367mg 23%
Vitamin B5 0.41mg 1.456mg 21%
Selenium 2.5µg 13.9µg 21%
Carbs 19.15g 75.86g 19%
Vitamin B6 0.067mg 0.294mg 17%
Zinc 0.84mg 2.65mg 16%
Magnesium 48mg 110mg 15%
Vitamin B2 0.061mg 0.251mg 15%
Iron 1.4mg 2.63mg 15%
Vitamin B1 0.164mg 0.316mg 13%
Calories 105kcal 338kcal 12%
Protein 7.02g 10.34g 7%
Potassium 266mg 510mg 7%
Vitamin E 0.15mg 0.85mg 5%
Polyunsaturated fat 0.128g 0.767g 4%
Vitamin K 2.7µg 5.9µg 3%
Fats 0.38g 1.63g 2%
Vitamin C 1mg 0mg 1%
Net carbs 11.55g 60.76g N/A
Calcium 27mg 24mg 0%
Sugar 2g 0.98g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 1µg 0%
Saturated fat 0.116g 0.197g 0%
Choline 29.4mg 30.4mg 0%
Monounsaturated fat 0.054g 0.208g 0%
Tryptophan 0.076mg 0.108mg 0%
Threonine 0.23mg 0.289mg 0%
Isoleucine 0.297mg 0.208mg 0%
Leucine 0.544mg 0.563mg 0%
Lysine 0.49mg 0.286mg 0%
Methionine 0.084mg 0.153mg 0%
Phenylalanine 0.425mg 0.435mg 0%
Valine 0.364mg 0.317mg 0%
Histidine 0.205mg 0.189mg 0%
Fructose 0.11g 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
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%

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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. 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.