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Mung bean vs. Crouton — In-Depth Nutrition Comparison

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Important differences between mung beans and crouton

  • Mung beans have more folate, copper, fiber, magnesium, phosphorus, iron, potassium, and vitamin B5; however, crouton is richer in selenium.
  • Mung beans' daily need coverage for folate is 123% more.
  • Mung beans contain 10 times more potassium than crouton. Mung beans contain 1246mg of potassium, while crouton contains 124mg.
  • Mung beans contain less sodium.
  • Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of mung beans is 31.

The food varieties used in the comparison are Mung beans, mature seeds, raw and Croutons, plain.

Infographic

Mung bean vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +509.7%
Contains more CalciumCalcium +73.7%
Contains more PotassiumPotassium +904.8%
Contains more IronIron +65.2%
Contains more CopperCopper +477.3%
Contains more ZincZinc +201.1%
Contains more PhosphorusPhosphorus +219.1%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +107%
Contains more SeleniumSelenium +357.3%

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 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 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +345.2%
Contains more Vitamin B6Vitamin B6 +1369.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +373.5%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +141.6%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.623mg
~equal in Vitamin B12 ~0µg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +100.5%
Contains more WaterWater +64.5%
Contains more OtherOther +32.8%
Contains more FatsFats +473.9%
Contains more CarbsCarbs +17.4%

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% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -77%
Contains more Mono. FatMonounsaturated fat +1800%
Contains more Poly. FatPolyunsaturated fat +231.5%

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 Crouton
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Mung bean Crouton DV% diff.
Folate 625µg 132µg 123%
Copper 0.941mg 0.163mg 86%
Selenium 8.2µg 37.5µg 53%
Fiber 16.3g 5.1g 45%
Magnesium 189mg 31mg 38%
Phosphorus 367mg 115mg 36%
Potassium 1246mg 124mg 33%
Iron 6.74mg 4.08mg 33%
Vitamin B5 1.91mg 0.429mg 30%
Sodium 15mg 698mg 30%
Vitamin B6 0.382mg 0.026mg 27%
Protein 23.86g 11.9g 24%
Manganese 1.035mg 0.5mg 23%
Vitamin B3 2.251mg 5.439mg 20%
Choline 97.9mg 18%
Zinc 2.68mg 0.89mg 16%
Vitamin K 9µg 8%
Fats 1.15g 6.6g 8%
Monounsaturated fat 0.161g 3.059g 7%
Polyunsaturated fat 0.384g 1.273g 6%
Calcium 132mg 76mg 6%
Vitamin C 4.8mg 0mg 5%
Saturated fat 0.348g 1.51g 5%
Carbs 62.62g 73.5g 4%
Vitamin E 0.51mg 3%
Vitamin B2 0.233mg 0.272mg 3%
Calories 347kcal 407kcal 3%
Vitamin A 6µg 0µg 1%
Net carbs 46.32g 68.4g N/A
Sugar 6.6g N/A
Vitamin B1 0.621mg 0.623mg 0%
Tryptophan 0.26mg 0.14mg 0%
Threonine 0.782mg 0.337mg 0%
Isoleucine 1.008mg 0.456mg 0%
Leucine 1.847mg 0.832mg 0%
Lysine 1.664mg 0.278mg 0%
Methionine 0.286mg 0.211mg 0%
Phenylalanine 1.443mg 0.586mg 0%
Valine 1.237mg 0.514mg 0%
Histidine 0.695mg 0.255mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Crouton
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
79%
Mung bean
35%
Crouton
Minerals Daily Need Coverage Score
126%
Mung bean
70%
Crouton

Comparison summary

Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 683mg)
Which food is lower in Saturated fat?
Mung bean
Mung bean is lower in Saturated fat (difference - 1.162g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 41)
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?
Crouton
Crouton is lower in Sugar (difference - 6.6g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($1.5)

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.