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  6. Mung bean vs. Brown rice

Mung bean vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between mung beans and brown rice?

  • Mung beans are richer than brown rice in folate, copper, iron, fiber, phosphorus, vitamin B1, magnesium, potassium, vitamin B5, and vitamin B6.
  • Mung beans' daily need coverage for folate is 154% more.
  • Mung beans have 14 times more potassium than brown rice. While mung beans have 1246mg of potassium, brown rice has only 86mg.
  • The glycemic index of mung beans is lower.

We used Mung beans, mature seeds, raw and Rice, brown, long-grain, cooked types in this article.

Infographic

Mung bean vs Brown 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" 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +384.6%
Contains more CalciumCalcium +4300%
Contains more PotassiumPotassium +1348.8%
Contains more IronIron +1103.6%
Contains more CopperCopper +787.7%
Contains more ZincZinc +277.5%
Contains more PhosphorusPhosphorus +256.3%
Contains more SeleniumSelenium +41.4%
Contains less SodiumSodium -73.3%
~equal in Manganese ~0.974mg

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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +248.9%
Contains more Vitamin B2Vitamin B2 +237.7%
Contains more Vitamin B5Vitamin B5 +402.6%
Contains more Vitamin B6Vitamin B6 +210.6%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +6844.4%
Contains more CholineCholine +964.1%
Contains more Vitamin B3Vitamin B3 +13.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +770.8%
Contains more FatsFats +18.6%
Contains more CarbsCarbs +144.8%
Contains more OtherOther +654.5%
Contains more WaterWater +676.5%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -25.3%
Contains more Mono. FatMonounsaturated fat +129.2%
~equal in Polyunsaturated fat ~0.366g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung bean Brown rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Brown rice DV% diff.
Folate 625µg 9µg 154%
Copper 0.941mg 0.106mg 93%
Iron 6.74mg 0.56mg 77%
Fiber 16.3g 1.6g 59%
Protein 23.86g 2.74g 42%
Phosphorus 367mg 103mg 38%
Vitamin B1 0.621mg 0.178mg 37%
Magnesium 189mg 39mg 36%
Potassium 1246mg 86mg 34%
Vitamin B5 1.91mg 0.38mg 31%
Vitamin B6 0.382mg 0.123mg 20%
Zinc 2.68mg 0.71mg 18%
Choline 97.9mg 9.2mg 16%
Calcium 132mg 3mg 13%
Vitamin B2 0.233mg 0.069mg 13%
Carbs 62.62g 25.58g 12%
Calories 347kcal 123kcal 11%
Starch 24.79g 10%
Vitamin K 9µg 0.2µg 7%
Vitamin C 4.8mg 0mg 5%
Selenium 8.2µg 5.8µg 4%
Manganese 1.035mg 0.974mg 3%
Vitamin E 0.51mg 0.17mg 2%
Vitamin B3 2.251mg 2.561mg 2%
Vitamin A 6µg 0µg 1%
Monounsaturated fat 0.161g 0.369g 1%
Fats 1.15g 0.97g 0%
Net carbs 46.32g 23.98g N/A
Sugar 6.6g 0.24g N/A
Sodium 15mg 4mg 0%
Saturated fat 0.348g 0.26g 0%
Polyunsaturated fat 0.384g 0.366g 0%
Tryptophan 0.26mg 0.033mg 0%
Threonine 0.782mg 0.095mg 0%
Isoleucine 1.008mg 0.109mg 0%
Leucine 1.847mg 0.214mg 0%
Lysine 1.664mg 0.099mg 0%
Methionine 0.286mg 0.058mg 0%
Phenylalanine 1.443mg 0.133mg 0%
Valine 1.237mg 0.151mg 0%
Histidine 0.695mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
79%
Mung bean
13%
Brown rice
Minerals Daily Need Coverage Score
126%
Mung bean
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 35)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $0.5)
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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 6.36g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 0.088g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.