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  6. Mung bean vs. Porridge

Mung bean vs. Porridge — In-Depth Nutrition Comparison

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Summary of differences between mung beans and porridge

  • The amount of folate, copper, fiber, phosphorus, vitamin B1, manganese, magnesium, iron, vitamin B5, and potassium in mung beans is higher than in porridge.
  • Mung beans cover your daily need for folate, 153% more than porridge.
  • Mung beans have a lower glycemic index. The glycemic index of mung beans is 31, while the glycemic index of porridge is 66.

These are the specific foods used in this comparison Mung beans, mature seeds, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Mung bean vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +3680%
Contains more CalciumCalcium +51.7%
Contains more PotassiumPotassium +7687.5%
Contains more IronIron +80.2%
Contains more CopperCopper +2252.5%
Contains more ZincZinc +1961.5%
Contains more PhosphorusPhosphorus +2346.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +192.9%
Contains less SodiumSodium -60%

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 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2450%
Contains more Vitamin B1Vitamin B1 +1029.1%
Contains more Vitamin B2Vitamin B2 +832%
Contains more Vitamin B3Vitamin B3 +332.9%
Contains more Vitamin B5Vitamin B5 +2590.1%
Contains more Vitamin B6Vitamin B6 +2838.5%
Contains more Vitamin KVitamin K +8900%
Contains more FolateFolate +5108.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Porridge DV% diff.
Folate 625µg 12µg 153%
Copper 0.941mg 0.04mg 100%
Fiber 16.3g 0.5g 63%
Phosphorus 367mg 15mg 50%
Vitamin B1 0.621mg 0.055mg 47%
Protein 23.86g 1.44g 45%
Manganese 1.035mg 0mg 45%
Magnesium 189mg 5mg 44%
Iron 6.74mg 3.74mg 38%
Vitamin B5 1.91mg 0.071mg 37%
Potassium 1246mg 16mg 36%
Vitamin B6 0.382mg 0.013mg 28%
Zinc 2.68mg 0.13mg 23%
Choline 97.9mg 18%
Carbs 62.62g 10.52g 17%
Vitamin B2 0.233mg 0.025mg 16%
Calories 347kcal 50kcal 15%
Vitamin B3 2.251mg 0.52mg 11%
Selenium 8.2µg 2.8µg 10%
Vitamin K 9µg 0.1µg 7%
Vitamin C 4.8mg 0mg 5%
Calcium 132mg 87mg 5%
Vitamin E 0.51mg 0.02mg 3%
Polyunsaturated fat 0.384g 0.114g 2%
Fats 1.15g 0.21g 1%
Vitamin A 6µg 0µg 1%
Saturated fat 0.348g 0.033g 1%
Protein per 100 calories 6.9g 2.9g N/A
Calories per 10 g protein 145kcal 347kcal N/A
Weight per 100 calories 29g 200g N/A
Net carbs 46.32g 10.02g N/A
Sugar 6.6g 0.03g N/A
Sodium 15mg 6mg 0%
Monounsaturated fat 0.161g 0.028g 0%
Tryptophan 0.26mg 0.02mg 0%
Threonine 0.782mg 0.045mg 0%
Isoleucine 1.008mg 0.063mg 0%
Leucine 1.847mg 0.11mg 0%
Lysine 1.664mg 0.037mg 0%
Methionine 0.286mg 0.027mg 0%
Phenylalanine 1.443mg 0.078mg 0%
Valine 1.237mg 0.07mg 0%
Histidine 0.695mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1556.9%
Contains more FatsFats +447.6%
Contains more CarbsCarbs +495.2%
Contains more OtherOther +1409.1%
Contains more WaterWater +868.1%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +475%
Contains more Poly. FatPolyunsaturated fat +236.8%
Contains less Sat. FatSaturated fat -90.5%

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.