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  6. Mung beans vs. Wheat gluten

Mung beans vs. Wheat gluten — In-Depth Nutrition Comparison

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Summary of differences between mung beans and wheat gluten

  • Mung beans have more folate, fiber, vitamin B1, vitamin B5, and magnesium, while wheat gluten has more protein, selenium, iron, phosphorus, and calcium.
  • Wheat gluten covers your daily need for protein 162% more than mung beans.
  • Mung beans have a lower glycemic index. The glycemic index of mung beans is 42, while the glycemic index of wheat gluten is 64.

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

Infographic

Mung beans vs Wheat gluten infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +92%
Contains more PotassiumPotassium +166%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +425.9%
Contains more IronIron +271.4%
Contains more CopperCopper +16.7%
Contains more PhosphorusPhosphorus +162.6%
Contains more SeleniumSelenium +1488%
~equal in Zinc ~0.85mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 0.33% 3% 41% 14% 11% 25% 15% 0% 6.8% 119%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung beans Wheat gluten DV% diff.
Protein 7.02g 75.16g 136%
Selenium 2.5µg 39.7µg 68%
Iron 1.4mg 5.2mg 48%
Folate 159µg 0µg 40%
Fiber 7.6g 0.6g 28%
Phosphorus 99mg 260mg 23%
Vitamin B1 0.164mg 0mg 14%
Calories 105kcal 370kcal 13%
Manganese 0.298mg 13%
Calcium 27mg 142mg 12%
Vitamin B5 0.41mg 0mg 8%
Magnesium 48mg 25mg 5%
Potassium 266mg 100mg 5%
Vitamin B2 0.061mg 0mg 5%
Vitamin B6 0.067mg 0mg 5%
Choline 29.4mg 5%
Polyunsaturated fat 0.128g 0.81g 5%
Vitamin B3 0.577mg 0mg 4%
Copper 0.156mg 0.182mg 3%
Fats 0.38g 1.85g 2%
Carbs 19.15g 13.79g 2%
Vitamin K 2.7µg 0µg 2%
Vitamin C 1mg 0mg 1%
Sodium 2mg 29mg 1%
Vitamin E 0.15mg 0mg 1%
Saturated fat 0.116g 0.272g 1%
Protein per 100 calories 6.7g 20g N/A
Calories per 10 g protein 150kcal 49kcal N/A
Weight per 100 calories 95g 27g N/A
Net carbs 11.55g 13.19g N/A
Sugar 2g 0g N/A
Zinc 0.84mg 0.85mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.054g 0.156g 0%
Tryptophan 0.076mg 0%
Threonine 0.23mg 0%
Isoleucine 0.297mg 0%
Leucine 0.544mg 0%
Lysine 0.49mg 0%
Methionine 0.084mg 0%
Phenylalanine 0.425mg 0%
Valine 0.364mg 0%
Histidine 0.205mg 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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more CarbsCarbs +38.9%
Contains more WaterWater +786.1%
Contains more ProteinProtein +970.7%
Contains more FatsFats +386.8%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -57.4%
Contains more Mono. FatMonounsaturated fat +188.9%
Contains more Poly. FatPolyunsaturated fat +532.8%

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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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.