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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 Iron +206.4%
Contains more Calcium +633.3%
Contains more Potassium +170.9%
Contains more Zinc +11.7%
Contains more Magnesium +22.2%
Contains more Copper +16.9%
Contains less Sodium -93.3%
Equal in Phosphorus - 347
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 253% 40% 110% 135% 314% 74% 158% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Contains more Iron +206.4%
Contains more Calcium +633.3%
Contains more Potassium +170.9%
Contains more Zinc +11.7%
Contains more Magnesium +22.2%
Contains more Copper +16.9%
Contains less Sodium -93.3%
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 C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 7% 11% 0% 156% 54% 43% 115% 89% 0% 23% 469%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.