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Mung bean vs. Swordfish — In-Depth Nutrition Comparison

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Differences between mung beans and swordfish

  • Mung beans are higher in folate, copper, iron, fiber, manganese, and vitamin B1; however, swordfish is richer in vitamin D, selenium, vitamin B12, and vitamin B3.
  • Mung beans' daily need coverage for folate is 156% higher.
  • Swordfish has a lower glycemic index (0) than mung beans (31).

The food types used in this comparison are Mung beans, mature seeds, raw and Fish, swordfish, cooked, dry heat.

Infographic

Mung bean vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +149.7%
Contains more IronIron +1397.8%
Contains more CopperCopper +1945.7%
Contains more ZincZinc +243.6%
Contains more PhosphorusPhosphorus +20.7%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +7861.5%
Contains more SeleniumSelenium +735.4%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +597.8%
Contains more Vitamin B2Vitamin B2 +269.8%
Contains more Vitamin B5Vitamin B5 +358%
Contains more Vitamin KVitamin K +8900%
Contains more FolateFolate +31150%
Contains more CholineCholine +26.3%
Contains more Vitamin AVitamin A +616.7%
Contains more Vitamin EVitamin E +372.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +311.1%
Contains more Vitamin B6Vitamin B6 +61%
Contains more Vitamin B12Vitamin B12 +∞%

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +822.2%
Contains more FatsFats +589.6%
Contains more WaterWater +654.3%
~equal in Protein ~23.45g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +2101.2%
Contains more Poly. FatPolyunsaturated fat +256.3%

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

All nutrients comparison - raw data values

Nutrient Mung bean Swordfish DV% diff.
Folate 625µg 2µg 156%
Selenium 8.2µg 68.5µg 110%
Copper 0.941mg 0.046mg 99%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Iron 6.74mg 0.45mg 79%
Vitamin B12 0µg 1.62µg 68%
Fiber 16.3g 0g 65%
Vitamin B1 0.621mg 0.089mg 44%
Vitamin B3 2.251mg 9.254mg 44%
Manganese 1.035mg 0.013mg 44%
Magnesium 189mg 35mg 37%
Vitamin B5 1.91mg 0.417mg 30%
Cholesterol 0mg 78mg 26%
Potassium 1246mg 499mg 22%
Carbs 62.62g 0g 21%
Vitamin B6 0.382mg 0.615mg 18%
Zinc 2.68mg 0.78mg 17%
Calcium 132mg 6mg 13%
Vitamin E 0.51mg 2.41mg 13%
Vitamin B2 0.233mg 0.063mg 13%
Fats 1.15g 7.93g 10%
Calories 347kcal 172kcal 9%
Phosphorus 367mg 304mg 9%
Monounsaturated fat 0.161g 3.544g 8%
Vitamin K 9µg 0.1µg 7%
Saturated fat 0.348g 1.911g 7%
Polyunsaturated fat 0.384g 1.368g 7%
Vitamin C 4.8mg 0mg 5%
Vitamin A 6µg 43µg 4%
Sodium 15mg 97mg 4%
Choline 97.9mg 77.5mg 4%
Protein 23.86g 23.45g 1%
Net carbs 46.32g 0g N/A
Sugar 6.6g 0g N/A
Trans fat 0g 0.056g N/A
Tryptophan 0.26mg 0.265mg 0%
Threonine 0.782mg 1.035mg 0%
Isoleucine 1.008mg 1.088mg 0%
Leucine 1.847mg 1.919mg 0%
Lysine 1.664mg 2.168mg 0%
Methionine 0.286mg 0.699mg 0%
Phenylalanine 1.443mg 0.922mg 0%
Valine 1.237mg 1.216mg 0%
Histidine 0.695mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Swordfish
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
72%
Swordfish
Minerals Daily Need Coverage Score
126%
Mung bean
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 6.6g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 31)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Mung bean
Mung bean is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 82mg)
Which food is lower in Saturated fat?
Mung bean
Mung bean is lower in Saturated fat (difference - 1.563g)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.