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  6. Mung bean vs. Brazil nut

Mung bean vs. Brazil nut — In-Depth Nutrition Comparison

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How are mung beans and brazil nut different?

  • Mung beans are richer in folate, iron, fiber, and vitamin B5, while brazil nut is higher in selenium, fats, copper, phosphorus, and magnesium.
  • Brazil nut covers your daily need for selenium 3471% more than mung beans.
  • Mung beans contain 28 times more folate than brazil nut. Mung beans contain 625µg of folate, while brazil nut contains 22µg.
  • Mung beans are lower in saturated fat.
  • Mung beans have a higher glycemic index (31) than brazil nut (10).

Mung beans, mature seeds, raw and Nuts, brazilnuts, dried, unblanched types were used in this article.

Infographic

Mung bean vs Brazil nut infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more PotassiumPotassium +89.1%
Contains more IronIron +177.4%
Contains more MagnesiumMagnesium +98.9%
Contains more CalciumCalcium +21.2%
Contains more CopperCopper +85.2%
Contains more ZincZinc +51.5%
Contains more PhosphorusPhosphorus +97.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +23278%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 0% 0% 113% 154% 8.1% 5.5% 11% 23% 0% 0% 17%
Contains more Vitamin CVitamin C +585.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +565.7%
Contains more Vitamin B3Vitamin B3 +663.1%
Contains more Vitamin B5Vitamin B5 +938%
Contains more Vitamin B6Vitamin B6 +278.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2740.9%
Contains more Vitamin EVitamin E +1007.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.617mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Brazil nut DV% diff.
Selenium 8.2µg 1917µg 3471%
Polyunsaturated fat 0.384g 24.399g 160%
Folate 625µg 22µg 151%
Omega-6 (Linoleic acid) 23.859g 140%
Fats 1.15g 67.1g 101%
Copper 0.941mg 1.743mg 89%
Saturated fat 0.348g 16.134g 72%
Monounsaturated fat 0.161g 23.879g 59%
Iron 6.74mg 2.43mg 54%
Phosphorus 367mg 725mg 51%
Magnesium 189mg 376mg 45%
Fiber 16.3g 7.5g 35%
Vitamin B5 1.91mg 0.184mg 35%
Vitamin E 0.51mg 5.65mg 34%
Vitamin B6 0.382mg 0.101mg 22%
Protein 23.86g 14.32g 19%
Carbs 62.62g 11.74g 17%
Potassium 1246mg 659mg 17%
Calories 347kcal 659kcal 16%
Vitamin B2 0.233mg 0.035mg 15%
Zinc 2.68mg 4.06mg 13%
Choline 97.9mg 28.8mg 13%
Vitamin B3 2.251mg 0.295mg 12%
Manganese 1.035mg 1.223mg 8%
Vitamin K 9µg 0µg 8%
Vitamin C 4.8mg 0.7mg 5%
Calcium 132mg 160mg 3%
Sodium 15mg 3mg 1%
Vitamin A 6µg 0µg 1%
Omega-3 (ALA) 0.018g 1%
Protein per 100 calories 6.9g 2.2g N/A
Calories per 10 g protein 145kcal 460kcal N/A
Weight per 100 calories 29g 15g N/A
Unsaturated / Saturated Fat ratio 1.6 3 N/A
Net carbs 46.32g 4.24g N/A
Sugar 6.6g 2.33g N/A
Starch 0.25g 0%
Vitamin B1 0.621mg 0.617mg 0%
Tryptophan 0.26mg 0.135mg 0%
Threonine 0.782mg 0.365mg 0%
Isoleucine 1.008mg 0.518mg 0%
Leucine 1.847mg 1.19mg 0%
Lysine 1.664mg 0.49mg 0%
Methionine 0.286mg 1.124mg 0%
Phenylalanine 1.443mg 0.639mg 0%
Valine 1.237mg 0.76mg 0%
Histidine 0.695mg 0.409mg 0%
Omega-6 (Gamma-linolenic acid) 0.018g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +66.6%
Contains more CarbsCarbs +433.4%
Contains more WaterWater +164.6%
Contains more FatsFats +5734.8%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +14731.7%
Contains more Poly. FatPolyunsaturated fat +6253.9%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.