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Mung bean vs. Safflower — In-Depth Nutrition Comparison

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Differences between mung beans and safflower

  • Mung beans are higher in folate and iron; however, safflower is richer in copper, vitamin B6, vitamin B1, manganese, vitamin B5, phosphorus, magnesium, and zinc.
  • Mung beans' daily need coverage for folate is 116% higher.

The food types used in this comparison are Mung beans, mature seeds, raw and Seeds, safflower seed kernels, dried.

Infographic

Mung bean vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more CalciumCalcium +69.2%
Contains more PotassiumPotassium +81.4%
Contains more IronIron +37.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +86.8%
Contains more CopperCopper +85.7%
Contains more ZincZinc +88.4%
Contains more PhosphorusPhosphorus +75.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +94.6%

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +290.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +87.3%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin B5Vitamin B5 +111%
Contains more Vitamin B6Vitamin B6 +206.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.284mg
~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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more ProteinProtein +47.5%
Contains more CarbsCarbs +82.6%
Contains more WaterWater +61%
Contains more FatsFats +3243.5%
Contains more OtherOther +64.5%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +2911.2%
Contains more Poly. FatPolyunsaturated fat +7249.7%

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 Safflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mung bean Safflower DV% diff.
Polyunsaturated fat 0.384g 28.223g 186%
Folate 625µg 160µg 116%
Copper 0.941mg 1.747mg 90%
Fiber 16.3g 65%
Vitamin B6 0.382mg 1.17mg 61%
Fats 1.15g 38.45g 57%
Vitamin B1 0.621mg 1.163mg 45%
Manganese 1.035mg 2.014mg 43%
Vitamin B5 1.91mg 4.03mg 42%
Phosphorus 367mg 644mg 40%
Magnesium 189mg 353mg 39%
Iron 6.74mg 4.9mg 23%
Zinc 2.68mg 5.05mg 22%
Choline 97.9mg 18%
Potassium 1246mg 687mg 16%
Protein 23.86g 16.18g 15%
Saturated fat 0.348g 3.682g 15%
Selenium 8.2µg 15%
Vitamin B2 0.233mg 0.415mg 14%
Monounsaturated fat 0.161g 4.848g 12%
Calories 347kcal 517kcal 9%
Carbs 62.62g 34.29g 9%
Vitamin K 9µg 8%
Vitamin C 4.8mg 0mg 5%
Calcium 132mg 78mg 5%
Vitamin E 0.51mg 3%
Sodium 15mg 3mg 1%
Net carbs 46.32g 34.29g N/A
Sugar 6.6g N/A
Vitamin A 6µg 3µg 0%
Vitamin B3 2.251mg 2.284mg 0%
Tryptophan 0.26mg 0.183mg 0%
Threonine 0.782mg 0.586mg 0%
Isoleucine 1.008mg 0.717mg 0%
Leucine 1.847mg 1.154mg 0%
Lysine 1.664mg 0.534mg 0%
Methionine 0.286mg 0.284mg 0%
Phenylalanine 1.443mg 0.806mg 0%
Valine 1.237mg 1.025mg 0%
Histidine 0.695mg 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Safflower
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
82%
Safflower
Minerals Daily Need Coverage Score
126%
Mung bean
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 31)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $0.7)
Which food is lower in Saturated fat?
Mung bean
Mung bean is lower in Saturated fat (difference - 3.334g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.