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Mung bean vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between mung beans and oatmeal

  • The amount of folate, copper, fiber, phosphorus, magnesium, potassium, vitamin B5, vitamin B1, manganese, and zinc in mung beans is higher than in oatmeal.
  • Mung beans cover your daily need for folate, 145% more than oatmeal.
  • Mung beans contain 20 times more potassium than oatmeal. While mung beans contain 1246mg of potassium, oatmeal contains only 61mg.
  • Mung beans have a lower glycemic index. The glycemic index of mung beans is 31, while the glycemic index of oatmeal is 79.

These are the specific foods used in this comparison Mung beans, mature seeds, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Mung bean vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +626.9%
Contains more CalciumCalcium +65%
Contains more PotassiumPotassium +1942.6%
Contains more IronIron +13.1%
Contains more CopperCopper +1325.8%
Contains more ZincZinc +332.3%
Contains more PhosphorusPhosphorus +376.6%
Contains less SodiumSodium -69.4%
Contains more ManganeseManganese +85.5%
Contains more SeleniumSelenium +64%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +628.6%
Contains more Vitamin B1Vitamin B1 +138.8%
Contains more Vitamin B5Vitamin B5 +502.5%
Contains more Vitamin B6Vitamin B6 +31.7%
Contains more Vitamin KVitamin K +2150%
Contains more FolateFolate +1320.5%
Contains more CholineCholine +1983%
Contains more Vitamin AVitamin A +2066.7%
Contains more Vitamin B3Vitamin B3 +34.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Oatmeal DV% diff.
Folate 625µg 44µg 145%
Copper 0.941mg 0.066mg 97%
Fiber 16.3g 1.7g 58%
Protein 23.86g 2.37g 43%
Phosphorus 367mg 77mg 41%
Magnesium 189mg 26mg 39%
Potassium 1246mg 61mg 35%
Vitamin B5 1.91mg 0.317mg 32%
Vitamin B1 0.621mg 0.26mg 30%
Manganese 1.035mg 0.558mg 21%
Zinc 2.68mg 0.62mg 19%
Choline 97.9mg 4.7mg 17%
Carbs 62.62g 11.67g 17%
Vitamin A 6µg 130µg 14%
Calories 347kcal 68kcal 14%
Iron 6.74mg 5.96mg 10%
Vitamin B6 0.382mg 0.29mg 7%
Vitamin K 9µg 0.4µg 7%
Selenium 8.2µg 5µg 6%
Calcium 132mg 80mg 5%
Vitamin B3 2.251mg 3.025mg 5%
Vitamin C 4.8mg 0mg 5%
Starch 10.37g 4%
Vitamin E 0.51mg 0.07mg 3%
Monounsaturated fat 0.161g 0.391g 1%
Vitamin B2 0.233mg 0.215mg 1%
Sodium 15mg 49mg 1%
Saturated fat 0.348g 0.226g 1%
Fats 1.15g 1.36g 0%
Net carbs 46.32g 9.97g N/A
Sugar 6.6g 0.46g N/A
Trans fat 0g 0.003g N/A
Polyunsaturated fat 0.384g 0.426g 0%
Tryptophan 0.26mg 0.04mg 0%
Threonine 0.782mg 0.083mg 0%
Isoleucine 1.008mg 0.105mg 0%
Leucine 1.847mg 0.2mg 0%
Lysine 1.664mg 0.135mg 0%
Methionine 0.286mg 0.04mg 0%
Phenylalanine 1.443mg 0.13mg 0%
Valine 1.237mg 0.151mg 0%
Histidine 0.695mg 0.057mg 0%

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +906.8%
Contains more CarbsCarbs +436.6%
Contains more OtherOther +482.5%
Contains more FatsFats +18.3%
Contains more WaterWater +828.5%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -35.1%
Contains more Mono. FatMonounsaturated fat +142.9%
Contains more Poly. FatPolyunsaturated fat +10.9%

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.