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Mung bean vs. Seaweed — In-Depth Nutrition Comparison

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A recap on differences between mung beans and seaweed

  • Mung beans have more folate, copper, fiber, iron, vitamin B1, phosphorus, manganese, potassium, and vitamin B6; however, seaweed is higher in vitamin K.
  • Mung beans cover your daily folate needs 111% more than seaweed.
  • Seaweed contains 191 times less vitamin B6 than mung beans. Mung beans contain 0.382mg of vitamin B6, while seaweed contains 0.002mg.

Food varieties used in this article are Mung beans, mature seeds, raw and Seaweed, kelp, raw.

Infographic

Mung bean vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more MagnesiumMagnesium +56.2%
Contains more PotassiumPotassium +1300%
Contains more IronIron +136.5%
Contains more CopperCopper +623.8%
Contains more ZincZinc +117.9%
Contains more PhosphorusPhosphorus +773.8%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +417.5%
Contains more SeleniumSelenium +1071.4%
Contains more CalciumCalcium +27.3%

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin B1Vitamin B1 +1142%
Contains more Vitamin B2Vitamin B2 +55.3%
Contains more Vitamin B3Vitamin B3 +378.9%
Contains more Vitamin B5Vitamin B5 +197.5%
Contains more Vitamin B6Vitamin B6 +19000%
Contains more FolateFolate +247.2%
Contains more CholineCholine +664.8%
Contains more Vitamin EVitamin E +70.6%
Contains more Vitamin KVitamin K +633.3%
~equal in Vitamin A ~6µg
~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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +1320.2%
Contains more FatsFats +105.4%
Contains more CarbsCarbs +554.3%
Contains more WaterWater +801.4%
Contains more OtherOther +99.1%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +64.3%
Contains more Poly. FatPolyunsaturated fat +717%
Contains less Sat. FatSaturated fat -29%

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 Seaweed
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 Seaweed DV% diff.
Folate 625µg 180µg 111%
Copper 0.941mg 0.13mg 90%
Fiber 16.3g 1.3g 60%
Iron 6.74mg 2.85mg 49%
Vitamin B1 0.621mg 0.05mg 48%
Vitamin K 9µg 66µg 48%
Phosphorus 367mg 42mg 46%
Protein 23.86g 1.68g 44%
Manganese 1.035mg 0.2mg 36%
Potassium 1246mg 89mg 34%
Vitamin B6 0.382mg 0.002mg 29%
Vitamin B5 1.91mg 0.642mg 25%
Carbs 62.62g 9.57g 18%
Magnesium 189mg 121mg 16%
Choline 97.9mg 12.8mg 15%
Calories 347kcal 43kcal 15%
Selenium 8.2µg 0.7µg 14%
Zinc 2.68mg 1.23mg 13%
Vitamin B3 2.251mg 0.47mg 11%
Sodium 15mg 233mg 9%
Vitamin B2 0.233mg 0.15mg 6%
Calcium 132mg 168mg 4%
Polyunsaturated fat 0.384g 0.047g 2%
Vitamin C 4.8mg 3mg 2%
Vitamin E 0.51mg 0.87mg 2%
Fats 1.15g 0.56g 1%
Net carbs 46.32g 8.27g N/A
Sugar 6.6g 0.6g N/A
Vitamin A 6µg 6µg 0%
Saturated fat 0.348g 0.247g 0%
Monounsaturated fat 0.161g 0.098g 0%
Tryptophan 0.26mg 0.048mg 0%
Threonine 0.782mg 0.055mg 0%
Isoleucine 1.008mg 0.076mg 0%
Leucine 1.847mg 0.083mg 0%
Lysine 1.664mg 0.082mg 0%
Methionine 0.286mg 0.025mg 0%
Phenylalanine 1.443mg 0.043mg 0%
Valine 1.237mg 0.072mg 0%
Histidine 0.695mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Seaweed
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
33%
Seaweed
Minerals Daily Need Coverage Score
126%
Mung bean
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 6g)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 0.101g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 31)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $1.5)
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 218mg)
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
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.