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  6. Mung bean vs. Graham cracker

Mung bean vs. Graham cracker — In-Depth Nutrition Comparison

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Summary of differences between mung beans and graham cracker

  • The amount of folate, copper, fiber, iron, magnesium, potassium, vitamin B5, vitamin B1, and phosphorus in mung beans is higher than in graham cracker.
  • Mung beans cover your daily need for folate, 134% more than graham cracker.
  • Mung beans contain 7 times more potassium than graham cracker. While mung beans contain 1246mg of potassium, graham cracker contains only 170mg.
  • The amount of sodium in mung beans is lower.
  • Mung beans have a lower glycemic index. The glycemic index of mung beans is 31, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Mung beans, mature seeds, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Mung bean vs Graham cracker infographic
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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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more MagnesiumMagnesium +372.5%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +632.9%
Contains more IronIron +78.3%
Contains more CopperCopper +453.5%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +98.4%
Contains less SodiumSodium -96.7%
Contains more SeleniumSelenium +30.2%
~equal in Manganese ~1.019mg

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +134.3%
Contains more Vitamin B5Vitamin B5 +354.8%
Contains more Vitamin B6Vitamin B6 +144.9%
Contains more FolateFolate +586.8%
Contains more CholineCholine +1559.3%
Contains more Vitamin EVitamin E +196.1%
Contains more Vitamin B2Vitamin B2 +36.1%
Contains more Vitamin B3Vitamin B3 +97.2%
Contains more Vitamin KVitamin K +58.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Graham cracker DV% diff.
Folate 625µg 91µg 134%
Copper 0.941mg 0.17mg 86%
Fiber 16.3g 3.4g 52%
Iron 6.74mg 3.78mg 37%
Magnesium 189mg 40mg 35%
Protein 23.86g 6.69g 34%
Polyunsaturated fat 0.384g 5.388g 33%
Potassium 1246mg 170mg 32%
Vitamin B1 0.621mg 0.265mg 30%
Vitamin B5 1.91mg 0.42mg 30%
Phosphorus 367mg 185mg 26%
Starch 46.56g 19%
Sodium 15mg 459mg 19%
Vitamin B6 0.382mg 0.156mg 17%
Choline 97.9mg 5.9mg 17%
Zinc 2.68mg 0.96mg 16%
Fats 1.15g 10.6g 15%
Vitamin B3 2.251mg 4.439mg 14%
Vitamin E 0.51mg 1.51mg 7%
Monounsaturated fat 0.161g 2.509g 6%
Calcium 132mg 77mg 6%
Saturated fat 0.348g 1.633g 6%
Vitamin B2 0.233mg 0.317mg 6%
Carbs 62.62g 77.66g 5%
Vitamin C 4.8mg 0mg 5%
Calories 347kcal 430kcal 4%
Vitamin K 9µg 14.3µg 4%
Selenium 8.2µg 6.3µg 3%
Fructose 0.99g 1%
Manganese 1.035mg 1.019mg 1%
Vitamin A 6µg 0µg 1%
Net carbs 46.32g 74.26g N/A
Sugar 6.6g 24.85g N/A
Trans fat 0g 0.055g N/A
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%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +256.7%
Contains more WaterWater +167%
Contains more OtherOther +100%
Contains more FatsFats +821.7%
Contains more CarbsCarbs +24%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -78.7%
Contains more Mono. FatMonounsaturated fat +1458.4%
Contains more Poly. FatPolyunsaturated fat +1303.1%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.