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Mung bean vs. Macadamia — In-Depth Nutrition Comparison

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Differences between mung beans and macadamia

  • Mung beans are higher in folate, iron, fiber, potassium, phosphorus, vitamin B5, and copper; however, macadamia is richer in manganese and vitamin B1.
  • Mung beans' daily need coverage for folate is 154% higher.
  • Mung beans have 3 times more potassium than macadamia. While mung beans have 1246mg of potassium, macadamia has only 368mg.
  • Mung beans have less saturated fat.
  • Macadamia has a lower glycemic index (10) than mung beans (31).

The food types used in this comparison are Mung beans, mature seeds, raw and Nuts, macadamia nuts, raw.

Infographic

Mung bean vs Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more MagnesiumMagnesium +45.4%
Contains more CalciumCalcium +55.3%
Contains more PotassiumPotassium +238.6%
Contains more IronIron +82.7%
Contains more CopperCopper +24.5%
Contains more ZincZinc +106.2%
Contains more PhosphorusPhosphorus +95.2%
Contains more SeleniumSelenium +127.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +299.1%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +43.8%
Contains more Vitamin B5Vitamin B5 +152%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5581.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +92.4%
~equal in Vitamin E ~0.54mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.473mg
~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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +201.6%
Contains more CarbsCarbs +353.1%
Contains more WaterWater +565.4%
Contains more OtherOther +191.2%
Contains more FatsFats +6488.7%

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% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +36469.6%
Contains more Poly. FatPolyunsaturated fat +291.1%

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

All nutrients comparison - raw data values

Nutrient Mung bean Macadamia DV% diff.
Folate 625µg 11µg 154%
Monounsaturated fat 0.161g 58.877g 147%
Manganese 1.035mg 4.131mg 135%
Fats 1.15g 75.77g 115%
Saturated fat 0.348g 12.061g 53%
Vitamin B1 0.621mg 1.195mg 48%
Iron 6.74mg 3.69mg 38%
Protein 23.86g 7.91g 32%
Fiber 16.3g 8.6g 31%
Phosphorus 367mg 188mg 26%
Potassium 1246mg 368mg 26%
Vitamin B5 1.91mg 0.758mg 23%
Copper 0.941mg 0.756mg 21%
Calories 347kcal 718kcal 19%
Choline 97.9mg 18%
Carbs 62.62g 13.82g 16%
Magnesium 189mg 130mg 14%
Zinc 2.68mg 1.3mg 13%
Selenium 8.2µg 3.6µg 8%
Vitamin B6 0.382mg 0.275mg 8%
Vitamin K 9µg 8%
Polyunsaturated fat 0.384g 1.502g 7%
Calcium 132mg 85mg 5%
Vitamin B2 0.233mg 0.162mg 5%
Vitamin C 4.8mg 1.2mg 4%
Vitamin A 6µg 0µg 1%
Vitamin B3 2.251mg 2.473mg 1%
Net carbs 46.32g 5.22g N/A
Sugar 6.6g 4.57g N/A
Starch 1.05g 0%
Sodium 15mg 5mg 0%
Vitamin E 0.51mg 0.54mg 0%
Tryptophan 0.26mg 0.067mg 0%
Threonine 0.782mg 0.37mg 0%
Isoleucine 1.008mg 0.314mg 0%
Leucine 1.847mg 0.602mg 0%
Lysine 1.664mg 0.018mg 0%
Methionine 0.286mg 0.023mg 0%
Phenylalanine 1.443mg 0.665mg 0%
Valine 1.237mg 0.363mg 0%
Histidine 0.695mg 0.195mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Macadamia
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
40%
Macadamia
Minerals Daily Need Coverage Score
126%
Mung bean
122%
Macadamia

Comparison summary

Which food is lower in Saturated fat?
Mung bean
Mung bean is lower in Saturated fat (difference - 11.713g)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $1.5)
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 is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 2.03g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 21)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.