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  6. Mung bean vs. Almonds

Mung bean vs. Almonds — In-Depth Nutrition Comparison

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Differences between mung beans and almonds

  • Mung beans are higher in folate, iron, vitamin B1, vitamin B5, and vitamin B6; however, almonds are richer in vitamin E, vitamin B2, manganese, and magnesium.
  • Almonds' daily need coverage for vitamin E is 167% higher.
  • Mung beans have 14 times more folate than almonds. While mung beans have 625µg of folate, almonds have only 44µg.
  • Mung beans have less saturated fat.
  • Almonds have a lower glycemic index (0) than mung beans (31).

The food types used in this comparison are Mung beans, mature seeds, raw and Nuts, almonds.

Infographic

Mung bean vs Almonds 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more PotassiumPotassium +70%
Contains more IronIron +81.7%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +103.8%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +31.1%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +110.5%
~equal in Copper ~1.031mg

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 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
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% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +202.9%
Contains more Vitamin B5Vitamin B5 +305.5%
Contains more Vitamin B6Vitamin B6 +178.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1320.5%
Contains more Vitamin EVitamin E +4925.5%
Contains more Vitamin B2Vitamin B2 +388.4%
Contains more Vitamin B3Vitamin B3 +60.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Almonds DV% diff.
Vitamin E 0.51mg 25.63mg 167%
Folate 625µg 44µg 145%
Polyunsaturated fat 0.384g 12.329g 80%
Monounsaturated fat 0.161g 31.551g 78%
Fats 1.15g 49.93g 75%
Vitamin B2 0.233mg 1.138mg 70%
Manganese 1.035mg 2.179mg 50%
Iron 6.74mg 3.71mg 38%
Vitamin B1 0.621mg 0.205mg 35%
Vitamin B5 1.91mg 0.471mg 29%
Magnesium 189mg 270mg 19%
Vitamin B6 0.382mg 0.137mg 19%
Phosphorus 367mg 481mg 16%
Saturated fat 0.348g 3.802g 16%
Potassium 1246mg 733mg 15%
Fiber 16.3g 12.5g 15%
Carbs 62.62g 21.55g 14%
Calcium 132mg 269mg 14%
Calories 347kcal 579kcal 12%
Copper 0.941mg 1.031mg 10%
Vitamin B3 2.251mg 3.618mg 9%
Vitamin K 9µg 0µg 8%
Choline 97.9mg 52.1mg 8%
Selenium 8.2µg 4.1µg 7%
Protein 23.86g 21.15g 5%
Vitamin C 4.8mg 0mg 5%
Zinc 2.68mg 3.12mg 4%
Sodium 15mg 1mg 1%
Vitamin A 6µg 0µg 1%
Protein per 100 calories 6.9g 3.7g N/A
Calories per 10 g protein 145kcal 274kcal N/A
Weight per 100 calories 29g 17g N/A
Unsaturated / Saturated Fat ratio 1.6 12 N/A
Net carbs 46.32g 9.05g N/A
Sugar 6.6g 4.35g N/A
Starch 0.72g 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.26mg 0.211mg 0%
Threonine 0.782mg 0.601mg 0%
Isoleucine 1.008mg 0.751mg 0%
Leucine 1.847mg 1.473mg 0%
Lysine 1.664mg 0.568mg 0%
Methionine 0.286mg 0.157mg 0%
Phenylalanine 1.443mg 1.132mg 0%
Valine 1.237mg 0.855mg 0%
Histidine 0.695mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more ProteinProtein +12.8%
Contains more CarbsCarbs +190.6%
Contains more WaterWater +105.2%
Contains more OtherOther +12.2%
Contains more FatsFats +4241.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +19496.9%
Contains more Poly. FatPolyunsaturated fat +3110.7%

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.