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  6. Mung bean vs. Buckwheat

Mung bean vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between mung beans and buckwheat

  • Mung beans are richer than buckwheat in folate, copper, iron, fiber, vitamin B1, phosphorus, potassium, magnesium, vitamin B5, and manganese.
  • Mung beans cover your daily folate needs 153% more than buckwheat.
  • Mung beans have 16 times more vitamin B1 than buckwheat. Mung beans have 0.621mg of vitamin B1, while buckwheat has 0.04mg.
  • Buckwheat has a higher glycemic index (51) than mung beans (31).

Specific food types used in this comparison are Mung beans, mature seeds, raw and Buckwheat groats, roasted, cooked.

Infographic

Mung bean vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +270.6%
Contains more CalciumCalcium +1785.7%
Contains more PotassiumPotassium +1315.9%
Contains more IronIron +742.5%
Contains more CopperCopper +544.5%
Contains more ZincZinc +339.3%
Contains more PhosphorusPhosphorus +424.3%
Contains more ManganeseManganese +156.8%
Contains more SeleniumSelenium +272.7%
Contains less SodiumSodium -73.3%

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 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% 1.8% 10% 9% 18% 22% 18% 0% 4.8% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +1452.5%
Contains more Vitamin B2Vitamin B2 +497.4%
Contains more Vitamin B3Vitamin B3 +139.5%
Contains more Vitamin B5Vitamin B5 +432%
Contains more Vitamin B6Vitamin B6 +396.1%
Contains more Vitamin KVitamin K +373.7%
Contains more FolateFolate +4364.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Buckwheat DV% diff.
Folate 625µg 14µg 153%
Copper 0.941mg 0.146mg 88%
Iron 6.74mg 0.8mg 74%
Fiber 16.3g 2.7g 54%
Vitamin B1 0.621mg 0.04mg 48%
Phosphorus 367mg 70mg 42%
Protein 23.86g 3.38g 41%
Potassium 1246mg 88mg 34%
Magnesium 189mg 51mg 33%
Vitamin B5 1.91mg 0.359mg 31%
Manganese 1.035mg 0.403mg 27%
Vitamin B6 0.382mg 0.077mg 23%
Zinc 2.68mg 0.61mg 19%
Vitamin B2 0.233mg 0.039mg 15%
Carbs 62.62g 19.94g 14%
Choline 97.9mg 20.1mg 14%
Calories 347kcal 92kcal 13%
Calcium 132mg 7mg 13%
Selenium 8.2µg 2.2µg 11%
Vitamin B3 2.251mg 0.94mg 8%
Vitamin K 9µg 1.9µg 6%
Vitamin C 4.8mg 0mg 5%
Vitamin E 0.51mg 0.09mg 3%
Fats 1.15g 0.62g 1%
Vitamin A 6µg 0µg 1%
Saturated fat 0.348g 0.134g 1%
Polyunsaturated fat 0.384g 0.188g 1%
Protein per 100 calories 6.9g 3.7g N/A
Calories per 10 g protein 145kcal 272kcal N/A
Weight per 100 calories 29g 109g N/A
Net carbs 46.32g 17.24g N/A
Sugar 6.6g 0.9g N/A
Sodium 15mg 4mg 0%
Monounsaturated fat 0.161g 0.188g 0%
Tryptophan 0.26mg 0.049mg 0%
Threonine 0.782mg 0.129mg 0%
Isoleucine 1.008mg 0.127mg 0%
Leucine 1.847mg 0.212mg 0%
Lysine 1.664mg 0.172mg 0%
Methionine 0.286mg 0.044mg 0%
Phenylalanine 1.443mg 0.133mg 0%
Valine 1.237mg 0.173mg 0%
Histidine 0.695mg 0.079mg 0%
Fructose 0.1g 0%

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +605.9%
Contains more FatsFats +85.5%
Contains more CarbsCarbs +214%
Contains more OtherOther +672.1%
Contains more WaterWater +735.7%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Poly. FatPolyunsaturated fat +104.3%
Contains less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +16.8%

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.