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Mung bean vs. Egg white — In-Depth Nutrition Comparison

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The main differences between mung beans and egg whites

  • Egg whites contain less folate, copper, iron, fiber, vitamin B1, phosphorus, manganese, magnesium, vitamin B5, and potassium than mung beans.
  • Daily need coverage for folate for mung beans is 155% higher.
  • Mung beans have a higher glycemic index than egg whites.

Food types used in this article are Mung beans, mature seeds, raw and Egg, white, raw, fresh.

Infographic

Mung bean vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +1618.2%
Contains more CalciumCalcium +1785.7%
Contains more PotassiumPotassium +664.4%
Contains more IronIron +8325%
Contains more CopperCopper +3991.3%
Contains more ZincZinc +8833.3%
Contains more PhosphorusPhosphorus +2346.7%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +9309.1%
Contains more SeleniumSelenium +143.9%

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% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15425%
Contains more Vitamin B3Vitamin B3 +2043.8%
Contains more Vitamin B5Vitamin B5 +905.3%
Contains more Vitamin B6Vitamin B6 +7540%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15525%
Contains more CholineCholine +8800%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +118.9%
Contains more FatsFats +576.5%
Contains more CarbsCarbs +8478.1%
Contains more OtherOther +427%
Contains more WaterWater +867.6%

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

All nutrients comparison - raw data values

Nutrient Mung bean Egg white DV% diff.
Folate 625µg 4µg 155%
Copper 0.941mg 0.023mg 102%
Iron 6.74mg 0.08mg 83%
Fiber 16.3g 0g 65%
Vitamin B1 0.621mg 0.004mg 51%
Phosphorus 367mg 15mg 50%
Manganese 1.035mg 0.011mg 45%
Magnesium 189mg 11mg 42%
Vitamin B5 1.91mg 0.19mg 34%
Potassium 1246mg 163mg 32%
Vitamin B6 0.382mg 0.005mg 29%
Protein 23.86g 10.9g 26%
Zinc 2.68mg 0.03mg 24%
Selenium 8.2µg 20µg 21%
Carbs 62.62g 0.73g 21%
Choline 97.9mg 1.1mg 18%
Vitamin B2 0.233mg 0.439mg 16%
Calories 347kcal 52kcal 15%
Vitamin B3 2.251mg 0.105mg 13%
Calcium 132mg 7mg 13%
Vitamin K 9µg 0µg 8%
Sodium 15mg 166mg 7%
Vitamin C 4.8mg 0mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin E 0.51mg 0mg 3%
Polyunsaturated fat 0.384g 0g 3%
Fats 1.15g 0.17g 2%
Saturated fat 0.348g 0g 2%
Vitamin A 6µg 0µg 1%
Net carbs 46.32g 0.73g N/A
Sugar 6.6g 0.71g N/A
Monounsaturated fat 0.161g 0g 0%
Tryptophan 0.26mg 0.125mg 0%
Threonine 0.782mg 0.449mg 0%
Isoleucine 1.008mg 0.661mg 0%
Leucine 1.847mg 1.016mg 0%
Lysine 1.664mg 0.806mg 0%
Methionine 0.286mg 0.399mg 0%
Phenylalanine 1.443mg 0.686mg 0%
Valine 1.237mg 0.809mg 0%
Histidine 0.695mg 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Egg white
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
10%
Egg white
Minerals Daily Need Coverage Score
126%
Mung bean
17%
Egg white

Comparison summary

Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 151mg)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 5.89g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.348g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 31)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $0.5)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.