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Mung bean vs. Salsa — In-Depth Nutrition Comparison

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How are mung beans and salsa different?

  • Mung beans are higher than salsa in folate, copper, fiber, iron, phosphorus, vitamin B1, magnesium, potassium, and zinc.
  • Mung beans cover your daily need for folate, 152% more than salsa.
  • Mung beans contain 16 times more zinc than salsa. Mung beans contain 2.68mg of zinc, while salsa contains 0.17mg.
  • Mung beans are lower in sodium.

Mung beans, mature seeds, raw and USDA Commodity, salsa types were used in this article.

Infographic

Mung bean vs Salsa 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%
Salsa
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +1081.3%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +361.5%
Contains more IronIron +200.9%
Contains more CopperCopper +880.2%
Contains more ZincZinc +1476.5%
Contains more PhosphorusPhosphorus +1123.3%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1950%

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%
Salsa
1
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1142%
Contains more Vitamin B2Vitamin B2 +676.7%
Contains more Vitamin B3Vitamin B3 +108.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +156.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3189.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +366.7%
~equal in Vitamin D ~µg
~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
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +1490.7%
Contains more FatsFats +475%
Contains more CarbsCarbs +794.6%
Contains more OtherOther +107.5%
Contains more WaterWater +891.2%

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
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated fat +906.3%
Contains more Poly. FatPolyunsaturated fat +258.9%
Contains less Sat. FatSaturated fat -91.7%

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

All nutrients comparison - raw data values

Nutrient Mung bean Salsa DV% diff.
Folate 625µg 19µg 152%
Copper 0.941mg 0.096mg 94%
Fiber 16.3g 1.4g 60%
Iron 6.74mg 2.24mg 56%
Vitamin B1 0.621mg 0.05mg 48%
Phosphorus 367mg 30mg 48%
Manganese 1.035mg 45%
Protein 23.86g 1.5g 45%
Magnesium 189mg 16mg 41%
Vitamin B5 1.91mg 38%
Potassium 1246mg 270mg 29%
Zinc 2.68mg 0.17mg 23%
Carbs 62.62g 7g 19%
Vitamin B6 0.382mg 0.149mg 18%
Choline 97.9mg 18%
Sodium 15mg 430mg 18%
Vitamin B2 0.233mg 0.03mg 16%
Calories 347kcal 36kcal 16%
Selenium 8.2µg 0.4µg 14%
Calcium 132mg 12mg 12%
Vitamin K 9µg 8%
Vitamin B3 2.251mg 1.08mg 7%
Vitamin E 0.51mg 3%
Polyunsaturated fat 0.384g 0.107g 2%
Vitamin A 6µg 28µg 2%
Vitamin C 4.8mg 4mg 1%
Fats 1.15g 0.2g 1%
Saturated fat 0.348g 0.029g 1%
Net carbs 46.32g 5.6g N/A
Sugar 6.6g N/A
Monounsaturated fat 0.161g 0.016g 0%
Tryptophan 0.26mg 0%
Threonine 0.782mg 0%
Isoleucine 1.008mg 0%
Leucine 1.847mg 0%
Lysine 1.664mg 0%
Methionine 0.286mg 0%
Phenylalanine 1.443mg 0%
Valine 1.237mg 0%
Histidine 0.695mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Salsa
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
9%
Salsa
Minerals Daily Need Coverage Score
126%
Mung bean
23%
Salsa

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 6.6g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.319g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 31)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $1.5)
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 415mg)
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

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

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.