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Mung bean vs Buckwheat - In-Depth Nutrition Comparison

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How are Mung bean and Buckwheat different?

  • Mung bean is richer in Folate, Iron, Vitamin B1, Fiber, Potassium, Vitamin B5, and Vitamin B6, while Buckwheat is higher in Vitamin B3, Copper, and Vitamin B2.
  • Mung bean covers your daily need of Folate 149% more than Buckwheat.
  • Mung bean contains 6 times more Vitamin B1 than Buckwheat. Mung bean contains 0.621mg of Vitamin B1, while Buckwheat contains 0.101mg.

Mung beans, mature seeds, raw and Buckwheat types were used in this article.

Infographic

Mung bean vs Buckwheat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +633.3%
Contains more Iron +206.4%
Contains more Potassium +170.9%
Contains more Zinc +11.7%
Contains more Magnesium +22.2%
Contains less Sodium -93.3%
Contains more Copper +16.9%
Equal in Phosphorus - 347
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 83% 166% 149% 41% 1% 66% 367%
Contains more Calcium +633.3%
Contains more Iron +206.4%
Contains more Potassium +170.9%
Contains more Zinc +11.7%
Contains more Magnesium +22.2%
Contains less Sodium -93.3%
Contains more Copper +16.9%
Equal in Phosphorus - 347

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +514.9%
Contains more Vitamin B5 +54.9%
Contains more Vitamin B6 +81.9%
Contains more Folate +1983.3%
Contains more Vitamin B2 +82.4%
Contains more Vitamin B3 +211.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +514.9%
Contains more Vitamin B5 +54.9%
Contains more Vitamin B6 +81.9%
Contains more Folate +1983.3%
Contains more Vitamin B2 +82.4%
Contains more Vitamin B3 +211.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mung bean Buckwheat
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Buckwheat Opinion
Net carbs 46.32g 61.5g Buckwheat
Protein 23.86g 13.25g Mung bean
Fats 1.15g 3.4g Buckwheat
Carbs 62.62g 71.5g Buckwheat
Calories 347kcal 343kcal Mung bean
Starch g g
Fructose g g
Sugar 6.6g g Buckwheat
Fiber 16.3g 10g Mung bean
Calcium 132mg 18mg Mung bean
Iron 6.74mg 2.2mg Mung bean
Magnesium 189mg 231mg Buckwheat
Phosphorus 367mg 347mg Mung bean
Potassium 1246mg 460mg Mung bean
Sodium 15mg 1mg Buckwheat
Zinc 2.68mg 2.4mg Mung bean
Copper 0.941mg 1.1mg Buckwheat
Vitamin A 114IU 0IU Mung bean
Vitamin E 0.51mg mg Mung bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.101mg Mung bean
Vitamin B2 0.233mg 0.425mg Buckwheat
Vitamin B3 2.251mg 7.02mg Buckwheat
Vitamin B5 1.91mg 1.233mg Mung bean
Vitamin B6 0.382mg 0.21mg Mung bean
Folate 625µg 30µg Mung bean
Vitamin B12 0µg 0µg
Vitamin K 9µg µg Mung bean
Tryptophan 0.26mg 0.192mg Mung bean
Threonine 0.782mg 0.506mg Mung bean
Isoleucine 1.008mg 0.498mg Mung bean
Leucine 1.847mg 0.832mg Mung bean
Lysine 1.664mg 0.672mg Mung bean
Methionine 0.286mg 0.172mg Mung bean
Phenylalanine 1.443mg 0.52mg Mung bean
Valine 1.237mg 0.678mg Mung bean
Histidine 0.695mg 0.309mg Mung bean
Cholesterol 0mg 0mg
Trans Fat 0g g Buckwheat
Saturated Fat 0.348g 0.741g Mung bean
Monounsaturated Fat 0.161g 1.04g Buckwheat
Polyunsaturated fat 0.384g 1.039g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Buckwheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Mung bean
33
Buckwheat
Mineral Summary Score
135
Mung bean
109
Buckwheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Mung bean
80%
Buckwheat
Carbohydrates
63%
Mung bean
72%
Buckwheat
Fats
5%
Mung bean
16%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 0.393g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 23)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $1.1)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 14mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/170286/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.