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Mung bean vs Oat - In-Depth Nutrition Comparison

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How are Mung bean and Oat different?

  • Mung bean is richer in Folate, Copper, Iron, Potassium, Fiber, and Vitamin B6, while Oat is higher in Manganese, Phosphorus, Vitamin B1, and Zinc.
  • Oat covers your daily need of Manganese 169% more than Mung bean.
  • Mung bean contains 11 times more Folate than Oat. Mung bean contains 625µg of Folate, while Oat contains 56µg.

Mung beans, mature seeds, raw and Oats types were used in this article.

Infographic

Mung bean vs Oat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Oat
Contains more Calcium +144.4%
Contains more Iron +42.8%
Contains more Potassium +190.4%
Contains more Copper +50.3%
Contains more Phosphorus +42.5%
Contains less Sodium -86.7%
Contains more Zinc +48.1%
Equal in Magnesium - 177
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Calcium +144.4%
Contains more Iron +42.8%
Contains more Potassium +190.4%
Contains more Copper +50.3%
Contains more Phosphorus +42.5%
Contains less Sodium -86.7%
Contains more Zinc +48.1%
Equal in Magnesium - 177

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +134.2%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +221%
Contains more Folate +1016.1%
Contains more Vitamin B1 +22.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +134.2%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +221%
Contains more Folate +1016.1%
Contains more Vitamin B1 +22.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mung bean Oat
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Oat Opinion
Net carbs 46.32g 55.67g Oat
Protein 23.86g 16.89g Mung bean
Fats 1.15g 6.9g Oat
Carbs 62.62g 66.27g Oat
Calories 347kcal 389kcal Oat
Starch g g
Fructose g g
Sugar 6.6g g Oat
Fiber 16.3g 10.6g Mung bean
Calcium 132mg 54mg Mung bean
Iron 6.74mg 4.72mg Mung bean
Magnesium 189mg 177mg Mung bean
Phosphorus 367mg 523mg Oat
Potassium 1246mg 429mg Mung bean
Sodium 15mg 2mg Oat
Zinc 2.68mg 3.97mg Oat
Copper 0.941mg 0.626mg Mung bean
Vitamin A 114IU 0IU Mung bean
Vitamin E 0.51mg mg Mung bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.763mg Oat
Vitamin B2 0.233mg 0.139mg Mung bean
Vitamin B3 2.251mg 0.961mg Mung bean
Vitamin B5 1.91mg 1.349mg Mung bean
Vitamin B6 0.382mg 0.119mg Mung bean
Folate 625µg 56µg Mung bean
Vitamin B12 0µg 0µg
Vitamin K 9µg µg Mung bean
Tryptophan 0.26mg 0.234mg Mung bean
Threonine 0.782mg 0.575mg Mung bean
Isoleucine 1.008mg 0.694mg Mung bean
Leucine 1.847mg 1.284mg Mung bean
Lysine 1.664mg 0.701mg Mung bean
Methionine 0.286mg 0.312mg Oat
Phenylalanine 1.443mg 0.895mg Mung bean
Valine 1.237mg 0.937mg Mung bean
Histidine 0.695mg 0.405mg Mung bean
Cholesterol 0mg 0mg
Trans Fat 0g g Oat
Saturated Fat 0.348g 1.217g Mung bean
Monounsaturated Fat 0.161g 2.178g Oat
Polyunsaturated fat 0.384g 2.535g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Mung bean
33
Oat
Mineral Summary Score
135
Mung bean
112
Oat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Mung bean
101%
Oat
Carbohydrates
63%
Mung bean
66%
Oat
Fats
5%
Mung bean
32%
Oat

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 13mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 0.869g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 28)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.