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  6. Mung bean vs. Pilaf

Mung bean vs. Pilaf — In-Depth Nutrition Comparison

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Important differences between mung beans and pilaf

  • Mung beans have more folate, copper, fiber, iron, magnesium, potassium, and phosphorus; however, pilaf is richer in selenium and vitamin B3.
  • Mung beans' daily need coverage for folate is 103% more.
  • Mung beans contain 14 times more fiber than pilaf. Mung beans contain 16.3g of fiber, while pilaf contains 1.2g.
  • Mung beans contain less sodium.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of mung beans is 31.

The food varieties used in the comparison are Mung beans, mature seeds, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Mung bean vs Pilaf 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%
Pilaf
Pilaf
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +490.6%
Contains more CalciumCalcium +59%
Contains more PotassiumPotassium +562.8%
Contains more IronIron +176.2%
Contains more CopperCopper +466.9%
Contains more ZincZinc +165.3%
Contains more PhosphorusPhosphorus +138.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +17.3%
Contains more SeleniumSelenium +295.1%

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%
Pilaf
Pilaf
2
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin CVitamin C +17.1%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +1175%
Contains more Vitamin B2Vitamin B2 +167.8%
Contains more Vitamin B5Vitamin B5 +167.1%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +194.8%
Contains more CholineCholine +459.4%
Contains more Vitamin B3Vitamin B3 +172.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.603mg
~equal in Vitamin B6 ~0.4mg

All nutrients comparison - raw data values

Nutrient Mung bean Pilaf DV% diff.
Folate 625µg 212µg 103%
Copper 0.941mg 0.166mg 86%
Fiber 16.3g 1.2g 60%
Sodium 15mg 1303mg 56%
Iron 6.74mg 2.44mg 54%
Selenium 8.2µg 32.4µg 44%
Magnesium 189mg 32mg 37%
Potassium 1246mg 188mg 31%
Phosphorus 367mg 154mg 30%
Starch 71.23g 29%
Protein 23.86g 10.42g 27%
Vitamin B3 2.251mg 6.127mg 24%
Vitamin B5 1.91mg 0.715mg 24%
Choline 97.9mg 17.5mg 15%
Zinc 2.68mg 1.01mg 15%
Vitamin B2 0.233mg 0.087mg 11%
Manganese 1.035mg 0.882mg 7%
Vitamin K 9µg 0.5µg 7%
Carbs 62.62g 76.31g 5%
Calcium 132mg 83mg 5%
Vitamin E 0.51mg 0.04mg 3%
Vitamin B1 0.621mg 0.603mg 2%
Vitamin B12 0µg 0.02µg 1%
Monounsaturated fat 0.161g 0.373g 1%
Vitamin B6 0.382mg 0.4mg 1%
Calories 347kcal 359kcal 1%
Vitamin C 4.8mg 4.1mg 1%
Fats 1.15g 1.37g 0%
Net carbs 46.32g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 6.6g 1.53g N/A
Vitamin A 6µg 4µg 0%
Saturated fat 0.348g 0.307g 0%
Polyunsaturated fat 0.384g 0.377g 0%
Tryptophan 0.26mg 0.086mg 0%
Threonine 0.782mg 0.221mg 0%
Isoleucine 1.008mg 0.279mg 0%
Leucine 1.847mg 0.523mg 0%
Lysine 1.664mg 0.189mg 0%
Methionine 0.286mg 0.145mg 0%
Phenylalanine 1.443mg 0.32mg 0%
Valine 1.237mg 0.374mg 0%
Histidine 0.695mg 0.15mg 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
Pilaf
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +129%
Contains more WaterWater +12.6%
Contains more FatsFats +19.1%
Contains more CarbsCarbs +21.9%
Contains more OtherOther +16.3%

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
Pilaf
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -11.8%
Contains more Mono. FatMonounsaturated fat +131.7%
~equal in Polyunsaturated fat ~0.377g

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.