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  6. Mung bean vs. Dried fruit

Mung bean vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between Mung bean and Dried fruit

  • Mung bean has more Folate, Copper, Iron, Vitamin B1, Phosphorus, Magnesium, Fiber, Manganese, and Vitamin B5, however, Dried fruit is richer in Vitamin E.
  • Mung bean's daily need coverage for Folate is 154% more.
  • Mung bean contains 41 times more Vitamin B1 than Dried fruit. Mung bean contains 0.621mg of Vitamin B1, while Dried fruit contains 0.015mg.

The food varieties used in the comparison are Mung beans, mature seeds, raw and Apricots, dried, sulfured, uncooked.

Infographic

Mung bean vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +490.6%
Contains more CalciumCalcium +140%
Contains more IronIron +153.4%
Contains more CopperCopper +174.3%
Contains more ZincZinc +587.2%
Contains more PhosphorusPhosphorus +416.9%
Contains more ManganeseManganese +340.4%
Contains more SeleniumSelenium +272.7%
Contains less SodiumSodium -33.3%
~equal in Potassium ~1162mg

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% 6.8% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +380%
Contains more Vitamin B1Vitamin B1 +4040%
Contains more Vitamin B2Vitamin B2 +214.9%
Contains more Vitamin B5Vitamin B5 +270.2%
Contains more Vitamin B6Vitamin B6 +167.1%
Contains more Vitamin KVitamin K +190.3%
Contains more FolateFolate +6150%
Contains more CholineCholine +604.3%
Contains more Vitamin AVitamin A +3061.4%
Contains more Vitamin EVitamin E +749%
Contains more Vitamin B3Vitamin B3 +15%
~equal in Vitamin D ~0µg
~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +603.8%
Contains more FatsFats +125.5%
Contains more OtherOther +29.2%
Contains more WaterWater +241.3%
~equal in Carbs ~62.64g

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +117.6%
Contains more Poly. FatPolyunsaturated fat +418.9%
Contains less Sat. FatSaturated Fat -95.1%

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 Dried fruit
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Mung bean Dried fruit Opinion
Calories 347kcal 241kcal Mung bean
Protein 23.86g 3.39g Mung bean
Fats 1.15g 0.51g Mung bean
Vitamin C 4.8mg 1mg Mung bean
Net carbs 46.32g 55.34g Dried fruit
Carbs 62.62g 62.64g Dried fruit
Magnesium 189mg 32mg Mung bean
Calcium 132mg 55mg Mung bean
Potassium 1246mg 1162mg Mung bean
Iron 6.74mg 2.66mg Mung bean
Sugar 6.6g 53.44g Mung bean
Fiber 16.3g 7.3g Mung bean
Copper 0.941mg 0.343mg Mung bean
Zinc 2.68mg 0.39mg Mung bean
Starch 0.35g Dried fruit
Phosphorus 367mg 71mg Mung bean
Sodium 15mg 10mg Dried fruit
Vitamin A 114IU 3604IU Dried fruit
Vitamin A 6µg 180µg Dried fruit
Vitamin E 0.51mg 4.33mg Dried fruit
Manganese 1.035mg 0.235mg Mung bean
Selenium 8.2µg 2.2µg Mung bean
Vitamin B1 0.621mg 0.015mg Mung bean
Vitamin B2 0.233mg 0.074mg Mung bean
Vitamin B3 2.251mg 2.589mg Dried fruit
Vitamin B5 1.91mg 0.516mg Mung bean
Vitamin B6 0.382mg 0.143mg Mung bean
Vitamin K 9µg 3.1µg Mung bean
Folate 625µg 10µg Mung bean
Choline 97.9mg 13.9mg Mung bean
Saturated Fat 0.348g 0.017g Dried fruit
Monounsaturated Fat 0.161g 0.074g Mung bean
Polyunsaturated fat 0.384g 0.074g Mung bean
Tryptophan 0.26mg 0.016mg Mung bean
Threonine 0.782mg 0.073mg Mung bean
Isoleucine 1.008mg 0.063mg Mung bean
Leucine 1.847mg 0.105mg Mung bean
Lysine 1.664mg 0.083mg Mung bean
Methionine 0.286mg 0.015mg Mung bean
Phenylalanine 1.443mg 0.062mg Mung bean
Valine 1.237mg 0.078mg Mung bean
Histidine 0.695mg 0.047mg Mung bean
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

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

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
36%
Dried fruit
Minerals Daily Need Coverage Score
126%
Mung bean
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Mung bean
Mung bean is lower in Sugar (difference - 46.84g)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $0.5)
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 contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.331g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (31)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.