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Mung bean vs. Buckwheat — In-Depth Nutrition Comparison

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Significant differences between Mung bean and Buckwheat

  • Mung bean is richer than Buckwheat in Folate, Copper, Iron, Fiber, Vitamin B1, Phosphorus, Potassium, Magnesium, Vitamin B5, and Manganese.
  • Mung bean covers your daily Folate needs 153% more than Buckwheat.
  • Mung bean has 16 times more Vitamin B1 than Buckwheat. Mung bean has 0.621mg of Vitamin B1, while Buckwheat has 0.04mg.

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.
Contains more Calcium +1785.7%
Contains more Iron +742.5%
Contains more Magnesium +270.6%
Contains more Phosphorus +424.3%
Contains more Potassium +1315.9%
Contains more Zinc +339.3%
Contains more Copper +544.5%
Contains more Manganese +156.8%
Contains more Selenium +272.7%
Contains less Sodium -73.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +1785.7%
Contains more Iron +742.5%
Contains more Magnesium +270.6%
Contains more Phosphorus +424.3%
Contains more Potassium +1315.9%
Contains more Zinc +339.3%
Contains more Copper +544.5%
Contains more Manganese +156.8%
Contains more Selenium +272.7%
Contains less Sodium -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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +466.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1452.5%
Contains more Vitamin B2 +497.4%
Contains more Vitamin B3 +139.5%
Contains more Vitamin B5 +432%
Contains more Vitamin B6 +396.1%
Contains more Folate +4364.3%
Contains more Vitamin K +373.7%
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% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +466.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1452.5%
Contains more Vitamin B2 +497.4%
Contains more Vitamin B3 +139.5%
Contains more Vitamin B5 +432%
Contains more Vitamin B6 +396.1%
Contains more Folate +4364.3%
Contains more Vitamin K +373.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +605.9%
Contains more Fats +85.5%
Contains more Carbs +214%
Contains more Other +672.1%
Contains more Water +735.7%
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 Protein +605.9%
Contains more Fats +85.5%
Contains more Carbs +214%
Contains more Other +672.1%
Contains more Water +735.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +104.3%
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +16.8%
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains more Polyunsaturated fat +104.3%
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +16.8%

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 Buckwheat
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 Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Buckwheat Opinion
Net carbs 46.32g 17.24g Mung bean
Protein 23.86g 3.38g Mung bean
Fats 1.15g 0.62g Mung bean
Carbs 62.62g 19.94g Mung bean
Calories 347kcal 92kcal Mung bean
Fructose 0.1g Buckwheat
Sugar 6.6g 0.9g Buckwheat
Fiber 16.3g 2.7g Mung bean
Calcium 132mg 7mg Mung bean
Iron 6.74mg 0.8mg Mung bean
Magnesium 189mg 51mg Mung bean
Phosphorus 367mg 70mg Mung bean
Potassium 1246mg 88mg Mung bean
Sodium 15mg 4mg Buckwheat
Zinc 2.68mg 0.61mg Mung bean
Copper 0.941mg 0.146mg Mung bean
Manganese 1.035mg 0.403mg Mung bean
Selenium 8.2µg 2.2µg Mung bean
Vitamin A 114IU 0IU Mung bean
Vitamin A RAE 6µg 0µg Mung bean
Vitamin E 0.51mg 0.09mg Mung bean
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.04mg Mung bean
Vitamin B2 0.233mg 0.039mg Mung bean
Vitamin B3 2.251mg 0.94mg Mung bean
Vitamin B5 1.91mg 0.359mg Mung bean
Vitamin B6 0.382mg 0.077mg Mung bean
Folate 625µg 14µg Mung bean
Vitamin K 9µg 1.9µg Mung bean
Tryptophan 0.26mg 0.049mg Mung bean
Threonine 0.782mg 0.129mg Mung bean
Isoleucine 1.008mg 0.127mg Mung bean
Leucine 1.847mg 0.212mg Mung bean
Lysine 1.664mg 0.172mg Mung bean
Methionine 0.286mg 0.044mg Mung bean
Phenylalanine 1.443mg 0.133mg Mung bean
Valine 1.237mg 0.173mg Mung bean
Histidine 0.695mg 0.079mg Mung bean
Saturated Fat 0.348g 0.134g Buckwheat
Monounsaturated Fat 0.161g 0.188g Buckwheat
Polyunsaturated fat 0.384g 0.188g Mung bean

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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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
82%
Mung bean
8%
Buckwheat
Minerals Daily Need Coverage Score
126%
Mung bean
24%
Buckwheat

Comparison summary

Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $0.9)
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 - 5.7g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Buckwheat
Buckwheat is lower in Saturated Fat (difference - 0.214g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.