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  6. Mung bean vs. Rye

Mung bean vs. Rye — In-Depth Nutrition Comparison

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Important differences between mung beans and rye

  • Mung beans have more folate, copper, iron, vitamin B1, potassium, magnesium, choline, and calcium; however, rye is richer in manganese and vitamin B3.
  • Mung beans' daily need coverage for folate is 147% more.
  • Mung beans contain 6 times more calcium than rye. Mung beans contain 132mg of calcium, while rye contains 24mg.

The food varieties used in the comparison are Mung beans, mature seeds, raw and Rye grain.

Infographic

Mung bean vs Rye 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%
Rye
Rye
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +71.8%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +144.3%
Contains more IronIron +156.3%
Contains more CopperCopper +156.4%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +149%
Contains more SeleniumSelenium +69.5%
~equal in Zinc ~2.65mg
~equal in Phosphorus ~332mg

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%
Rye
Rye
2
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% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +96.5%
Contains more Vitamin B5Vitamin B5 +31.2%
Contains more Vitamin B6Vitamin B6 +29.9%
Contains more Vitamin KVitamin K +52.5%
Contains more FolateFolate +1544.7%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B3Vitamin B3 +89.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.251mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Rye DV% diff.
Folate 625µg 38µg 147%
Manganese 1.035mg 2.577mg 67%
Copper 0.941mg 0.367mg 64%
Iron 6.74mg 2.63mg 51%
Protein 23.86g 10.34g 27%
Vitamin B1 0.621mg 0.316mg 25%
Potassium 1246mg 510mg 22%
Magnesium 189mg 110mg 19%
Vitamin B3 2.251mg 4.27mg 13%
Choline 97.9mg 30.4mg 12%
Calcium 132mg 24mg 11%
Selenium 8.2µg 13.9µg 10%
Vitamin B5 1.91mg 1.456mg 9%
Vitamin B6 0.382mg 0.294mg 7%
Vitamin C 4.8mg 0mg 5%
Fiber 16.3g 15.1g 5%
Phosphorus 367mg 332mg 5%
Carbs 62.62g 75.86g 4%
Vitamin K 9µg 5.9µg 3%
Polyunsaturated fat 0.384g 0.767g 3%
Vitamin E 0.51mg 0.85mg 2%
Fats 1.15g 1.63g 1%
Sodium 15mg 2mg 1%
Vitamin A 6µg 1µg 1%
Vitamin B2 0.233mg 0.251mg 1%
Saturated fat 0.348g 0.197g 1%
Calories 347kcal 338kcal 0%
Protein per 100 calories 6.9g 3.1g N/A
Calories per 10 g protein 145kcal 327kcal N/A
Weight per 100 calories 29g 30g N/A
Net carbs 46.32g 60.76g N/A
Sugar 6.6g 0.98g N/A
Zinc 2.68mg 2.65mg 0%
Monounsaturated fat 0.161g 0.208g 0%
Tryptophan 0.26mg 0.108mg 0%
Threonine 0.782mg 0.289mg 0%
Isoleucine 1.008mg 0.208mg 0%
Leucine 1.847mg 0.563mg 0%
Lysine 1.664mg 0.286mg 0%
Methionine 0.286mg 0.153mg 0%
Phenylalanine 1.443mg 0.435mg 0%
Valine 1.237mg 0.317mg 0%
Histidine 0.695mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +130.8%
Contains more OtherOther +111.5%
Contains more FatsFats +41.7%
Contains more CarbsCarbs +21.1%
Contains more WaterWater +17.1%

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
Rye
Rye
3
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -43.4%
Contains more Mono. FatMonounsaturated fat +29.2%
Contains more Poly. FatPolyunsaturated fat +99.7%

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.