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  6. Mung bean vs. Fish sandwich

Mung bean vs. Fish sandwich — In-Depth Nutrition Comparison

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A recap on differences between mung beans and fish sandwiches

  • Fish sandwiches have less folate, copper, iron, fiber, magnesium, phosphorus, vitamin B1, manganese, vitamin B5, and potassium.
  • Mung beans cover your daily folate needs 145% more than fish sandwiches.
  • Fish sandwiches contain 16 times less fiber than mung beans. Mung beans contain 16.3g of fiber, while fish sandwiches contain 1g.
  • The glycemic index of fish sandwiches is higher.

Food varieties used in this article are Mung beans, mature seeds, raw and Fast foods, fish sandwich, with tartar sauce.

Infographic

Mung bean vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +656%
Contains more CalciumCalcium +256.8%
Contains more PotassiumPotassium +504.9%
Contains more IronIron +349.3%
Contains more CopperCopper +1154.7%
Contains more ZincZinc +446.9%
Contains more PhosphorusPhosphorus +216.4%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +292%
Contains more SeleniumSelenium +119.5%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin B1Vitamin B1 +195.7%
Contains more Vitamin B2Vitamin B2 +66.4%
Contains more Vitamin B5Vitamin B5 +416.2%
Contains more Vitamin B6Vitamin B6 +445.7%
Contains more FolateFolate +1258.7%
Contains more CholineCholine +238.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +51.1%
~equal in Vitamin A ~6µg
~equal in Vitamin E ~0.55mg
~equal in Vitamin B3 ~2.15mg

All nutrients comparison - raw data values

Nutrient Mung bean Fish sandwich DV% diff.
Folate 625µg 46µg 145%
Copper 0.941mg 0.075mg 96%
Iron 6.74mg 1.5mg 66%
Fiber 16.3g 1g 61%
Polyunsaturated fat 0.384g 6.257g 39%
Magnesium 189mg 25mg 39%
Phosphorus 367mg 116mg 36%
Vitamin B1 0.621mg 0.21mg 34%
Manganese 1.035mg 0.264mg 34%
Potassium 1246mg 206mg 31%
Vitamin B5 1.91mg 0.37mg 31%
Vitamin B12 0µg 0.68µg 28%
Protein 23.86g 10.29g 27%
Sodium 15mg 602mg 26%
Vitamin B6 0.382mg 0.07mg 24%
Zinc 2.68mg 0.49mg 20%
Selenium 8.2µg 18µg 18%
Fats 1.15g 12.45g 17%
Choline 97.9mg 28.9mg 13%
Cholesterol 0mg 35mg 12%
Carbs 62.62g 26.69g 12%
Calcium 132mg 37mg 10%
Saturated fat 0.348g 1.949g 7%
Vitamin B2 0.233mg 0.14mg 7%
Monounsaturated fat 0.161g 2.595g 6%
Calories 347kcal 257kcal 5%
Vitamin K 9µg 13.6µg 4%
Vitamin C 4.8mg 1.8mg 3%
Fructose 1.47g 2%
Vitamin B3 2.251mg 2.15mg 1%
Vitamin D 0IU 9IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 46.32g 25.69g N/A
Sugar 6.6g 3.53g N/A
Vitamin E 0.51mg 0.55mg 0%
Vitamin A 6µg 6µg 0%
Trans fat 0g 0.08g N/A
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%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +131.9%
Contains more CarbsCarbs +134.6%
Contains more OtherOther +55.9%
Contains more FatsFats +982.6%
Contains more WaterWater +435.2%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -82.1%
Contains more Mono. FatMonounsaturated fat +1511.8%
Contains more Poly. FatPolyunsaturated fat +1529.4%

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.