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  6. Mung bean vs. Wheat Bread

Mung bean vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on differences between mung beans and wheat Bread

  • Mung beans have more folate, copper, fiber, iron, magnesium, potassium, vitamin B5, and phosphorus; however, wheat Bread is higher in selenium.
  • Mung beans cover your daily folate needs 135% more than wheat Bread.
  • Wheat Bread contains 6 times less potassium than mung beans. Mung beans contain 1246mg of potassium, while wheat Bread contains 223mg.
  • Mung beans have less sodium.
  • The glycemic index of wheat Bread is higher.

Food varieties used in this article are Mung beans, mature seeds, raw and Bread, wheat, toasted.

Infographic

Mung bean vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +220.3%
Contains more PotassiumPotassium +458.7%
Contains more IronIron +64.8%
Contains more CopperCopper +375.3%
Contains more ZincZinc +82.3%
Contains more PhosphorusPhosphorus +95.2%
Contains less SodiumSodium -97.5%
Contains more CalciumCalcium +25%
Contains more ManganeseManganese +33%
Contains more SeleniumSelenium +307.3%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B5Vitamin B5 +318.9%
Contains more Vitamin B6Vitamin B6 +149.7%
Contains more Vitamin KVitamin K +57.9%
Contains more FolateFolate +626.7%
Contains more CholineCholine +343%
Contains more Vitamin B2Vitamin B2 +63.9%
Contains more Vitamin B3Vitamin B3 +177.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Wheat Bread DV% diff.
Folate 625µg 86µg 135%
Copper 0.941mg 0.198mg 83%
Selenium 8.2µg 33.4µg 46%
Fiber 16.3g 4.7g 46%
Iron 6.74mg 4.09mg 33%
Magnesium 189mg 59mg 31%
Potassium 1246mg 223mg 30%
Vitamin B5 1.91mg 0.456mg 29%
Phosphorus 367mg 188mg 26%
Vitamin B3 2.251mg 6.25mg 25%
Sodium 15mg 601mg 25%
Protein 23.86g 12.96g 22%
Vitamin B6 0.382mg 0.153mg 18%
Manganese 1.035mg 1.377mg 15%
Vitamin B1 0.621mg 0.439mg 15%
Choline 97.9mg 22.1mg 14%
Zinc 2.68mg 1.47mg 11%
Vitamin B2 0.233mg 0.382mg 11%
Polyunsaturated fat 0.384g 1.72g 9%
Vitamin C 4.8mg 0.2mg 5%
Fats 1.15g 4.27g 5%
Vitamin K 9µg 5.7µg 3%
Saturated fat 0.348g 0.989g 3%
Calcium 132mg 165mg 3%
Monounsaturated fat 0.161g 1.019g 2%
Calories 347kcal 313kcal 2%
Vitamin E 0.51mg 0.24mg 2%
Carbs 62.62g 55.77g 2%
Vitamin A 6µg 0µg 1%
Net carbs 46.32g 51.07g N/A
Sugar 6.6g 6.42g N/A
Tryptophan 0.26mg 0.092mg 0%
Threonine 0.782mg 0.299mg 0%
Isoleucine 1.008mg 0.258mg 0%
Leucine 1.847mg 0.461mg 0%
Lysine 1.664mg 0.215mg 0%
Methionine 0.286mg 0.105mg 0%
Phenylalanine 1.443mg 0.315mg 0%
Valine 1.237mg 0.31mg 0%
Histidine 0.695mg 0.15mg 0%
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +84.1%
Contains more CarbsCarbs +12.3%
Contains more OtherOther +19.9%
Contains more FatsFats +271.3%
Contains more WaterWater +167.7%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -64.8%
Contains more Mono. FatMonounsaturated fat +532.9%
Contains more Poly. FatPolyunsaturated fat +347.9%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.