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Mung bean vs Rice - In-Depth Nutrition Comparison

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A recap on differences between Mung bean and Rice

  • Rice has less Folate, Copper, Iron, Fiber, Phosphorus, Magnesium, Vitamin B1, Potassium, Vitamin B5, and Manganese.
  • Mung bean covers your daily Folate needs 142% more than Rice.
  • Rice contains 41 times less Fiber than Mung bean. Mung bean contains 16.3g of Fiber, while Rice contains 0.4g.

Food varieties used in this article are Mung beans, mature seeds, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Mung bean vs Rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Rice
Contains more Calcium +1220%
Contains more Iron +461.7%
Contains more Magnesium +1475%
Contains more Phosphorus +753.5%
Contains more Potassium +3460%
Contains more Zinc +446.9%
Contains more Copper +1263.8%
Contains less Sodium -93.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +1220%
Contains more Iron +461.7%
Contains more Magnesium +1475%
Contains more Phosphorus +753.5%
Contains more Potassium +3460%
Contains more Zinc +446.9%
Contains more Copper +1263.8%
Contains less Sodium -93.3%

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
:
0
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1175%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +1692.3%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +389.7%
Contains more Vitamin B6 +310.8%
Contains more Folate +977.6%
Contains more Vitamin K +∞%
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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +1175%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +1692.3%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +389.7%
Contains more Vitamin B6 +310.8%
Contains more Folate +977.6%
Contains more Vitamin K +∞%

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 Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Rice Opinion
Net carbs 46.32g 27.77g Mung bean
Protein 23.86g 2.69g Mung bean
Fats 1.15g 0.28g Mung bean
Carbs 62.62g 28.17g Mung bean
Calories 347kcal 130kcal Mung bean
Starch g g
Fructose g g
Sugar 6.6g 0.05g Rice
Fiber 16.3g 0.4g Mung bean
Calcium 132mg 10mg Mung bean
Iron 6.74mg 1.2mg Mung bean
Magnesium 189mg 12mg Mung bean
Phosphorus 367mg 43mg Mung bean
Potassium 1246mg 35mg Mung bean
Sodium 15mg 1mg Rice
Zinc 2.68mg 0.49mg Mung bean
Copper 0.941mg 0.069mg Mung bean
Vitamin A 114IU 0IU Mung bean
Vitamin E 0.51mg 0.04mg Mung bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.163mg Mung bean
Vitamin B2 0.233mg 0.013mg Mung bean
Vitamin B3 2.251mg 1.476mg Mung bean
Vitamin B5 1.91mg 0.39mg Mung bean
Vitamin B6 0.382mg 0.093mg Mung bean
Folate 625µg 58µg Mung bean
Vitamin B12 0µg 0µg
Vitamin K 9µg 0µg Mung bean
Tryptophan 0.26mg 0.031mg Mung bean
Threonine 0.782mg 0.096mg Mung bean
Isoleucine 1.008mg 0.116mg Mung bean
Leucine 1.847mg 0.222mg Mung bean
Lysine 1.664mg 0.097mg Mung bean
Methionine 0.286mg 0.063mg Mung bean
Phenylalanine 1.443mg 0.144mg Mung bean
Valine 1.237mg 0.164mg Mung bean
Histidine 0.695mg 0.063mg Mung bean
Cholesterol 0mg 0mg
Trans Fat 0g g Rice
Saturated Fat 0.348g 0.077g Rice
Monounsaturated Fat 0.161g 0.088g Mung bean
Polyunsaturated fat 0.384g 0.076g Mung bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Rice
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
13
Rice
Mineral Summary Score
135
Mung bean
14
Rice

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
16%
Rice
Carbohydrates
63%
Mung bean
28%
Rice
Fats
5%
Mung bean
1%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 6.55g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.271g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 29)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.