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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 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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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 CholineCholine +87.9%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung bean Almonds
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

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%
Fiber 16.3g 12.5g 15%
Potassium 1246mg 733mg 15%
Calcium 132mg 269mg 14%
Carbs 62.62g 21.55g 14%
Calories 347kcal 579kcal 12%
Copper 0.941mg 1.031mg 10%
Vitamin B3 2.251mg 3.618mg 9%
Choline 97.9mg 52.1mg 8%
Vitamin K 9µg 0µg 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%
Vitamin A 6µg 0µg 1%
Sodium 15mg 1mg 1%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
79%
Mung bean
78%
Almonds
Minerals Daily Need Coverage Score
126%
Mung bean
142%
Almonds

Comparison summary

Which food is lower in Saturated fat?
Mung bean
Mung bean is lower in Saturated fat (difference - 3.454g)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $0.9)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 2.25g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.