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  6. Mung bean vs. Garden cress

Mung bean vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between mung beans and garden cress

  • Mung beans have more folate, copper, iron, fiber, vitamin B1, phosphorus, and magnesium, while garden cress has more vitamin K, vitamin A, and vitamin C.
  • Garden cress covers your daily need for vitamin K, 444% more than mung beans.
  • Mung beans contain 15 times more fiber than garden cress. While mung beans contain 16.3g of fiber, garden cress contains only 1.1g.

These are the specific foods used in this comparison Mung beans, mature seeds, raw and Cress, garden, raw.

Infographic

Mung bean vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +397.4%
Contains more CalciumCalcium +63%
Contains more PotassiumPotassium +105.6%
Contains more IronIron +418.5%
Contains more CopperCopper +453.5%
Contains more ZincZinc +1065.2%
Contains more PhosphorusPhosphorus +382.9%
Contains more ManganeseManganese +87.2%
Contains more SeleniumSelenium +811.1%
~equal in Sodium ~14mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +676.3%
Contains more Vitamin B3Vitamin B3 +125.1%
Contains more Vitamin B5Vitamin B5 +689.3%
Contains more Vitamin B6Vitamin B6 +54.7%
Contains more FolateFolate +681.3%
Contains more CholineCholine +402.1%
Contains more Vitamin CVitamin C +1337.5%
Contains more Vitamin AVitamin A +5666.7%
Contains more Vitamin EVitamin E +37.3%
Contains more Vitamin B2Vitamin B2 +11.6%
Contains more Vitamin KVitamin K +5921.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Garden cress DV% diff.
Vitamin K 9µg 541.9µg 444%
Folate 625µg 80µg 136%
Copper 0.941mg 0.17mg 86%
Vitamin C 4.8mg 69mg 71%
Iron 6.74mg 1.3mg 68%
Fiber 16.3g 1.1g 61%
Vitamin B1 0.621mg 0.08mg 45%
Protein 23.86g 2.6g 43%
Phosphorus 367mg 76mg 42%
Vitamin A 6µg 346µg 38%
Magnesium 189mg 38mg 36%
Vitamin B5 1.91mg 0.242mg 33%
Zinc 2.68mg 0.23mg 22%
Manganese 1.035mg 0.553mg 21%
Carbs 62.62g 5.5g 19%
Potassium 1246mg 606mg 19%
Calories 347kcal 32kcal 16%
Choline 97.9mg 19.5mg 14%
Selenium 8.2µg 0.9µg 13%
Vitamin B6 0.382mg 0.247mg 10%
Vitamin B3 2.251mg 1mg 8%
Calcium 132mg 81mg 5%
Vitamin B2 0.233mg 0.26mg 2%
Vitamin E 0.51mg 0.7mg 1%
Polyunsaturated fat 0.384g 0.228g 1%
Saturated fat 0.348g 0.023g 1%
Fats 1.15g 0.7g 1%
Net carbs 46.32g 4.4g N/A
Sugar 6.6g 4.4g N/A
Sodium 15mg 14mg 0%
Monounsaturated fat 0.161g 0.239g 0%
Tryptophan 0.26mg 0%
Threonine 0.782mg 0%
Isoleucine 1.008mg 0%
Leucine 1.847mg 0%
Lysine 1.664mg 0%
Methionine 0.286mg 0%
Phenylalanine 1.443mg 0%
Valine 1.237mg 0%
Histidine 0.695mg 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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +817.7%
Contains more FatsFats +64.3%
Contains more CarbsCarbs +1038.5%
Contains more OtherOther +84.4%
Contains more WaterWater +887.8%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Poly. FatPolyunsaturated fat +68.4%
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +48.4%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.