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Mung bean vs. Walnut — In-Depth Nutrition Comparison

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A recap on differences between mung beans and walnut

  • Mung beans have more folate, iron, fiber, vitamin B5, potassium, and vitamin B1; however, walnut is higher in manganese, copper, and vitamin B6.
  • Mung beans cover your daily folate needs 132% more than walnut.
  • Walnut contains 3 times less vitamin B5 than mung beans. Mung beans contain 1.91mg of vitamin B5, while walnut contains 0.57mg.
  • Mung beans have less saturated fat.
  • The glycemic index of mung beans is higher.

Food varieties used in this article are Mung beans, mature seeds, raw and Nuts, walnuts, english.

Infographic

Mung bean vs Walnut 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%
Walnut
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +19.6%
Contains more CalciumCalcium +34.7%
Contains more PotassiumPotassium +182.5%
Contains more IronIron +131.6%
Contains more SeleniumSelenium +67.3%
Contains more CopperCopper +68.5%
Contains more ZincZinc +15.3%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +229.9%
~equal in Phosphorus ~346mg

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%
Walnut
2
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +269.2%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +82.1%
Contains more Vitamin B2Vitamin B2 +55.3%
Contains more Vitamin B3Vitamin B3 +100.1%
Contains more Vitamin B5Vitamin B5 +235.1%
Contains more Vitamin KVitamin K +233.3%
Contains more FolateFolate +537.8%
Contains more CholineCholine +149.7%
Contains more Vitamin EVitamin E +37.3%
Contains more Vitamin B6Vitamin B6 +40.6%
~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
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +56.7%
Contains more CarbsCarbs +356.7%
Contains more WaterWater +122.4%
Contains more OtherOther +86.5%
Contains more FatsFats +5570.4%

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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +5448.4%
Contains more Poly. FatPolyunsaturated fat +12184.9%

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

All nutrients comparison - raw data values

Nutrient Mung bean Walnut DV% diff.
Polyunsaturated fat 0.384g 47.174g 312%
Folate 625µg 98µg 132%
Manganese 1.035mg 3.414mg 103%
Fats 1.15g 65.21g 99%
Copper 0.941mg 1.586mg 72%
Iron 6.74mg 2.91mg 48%
Fiber 16.3g 6.7g 38%
Vitamin B5 1.91mg 0.57mg 27%
Saturated fat 0.348g 6.126g 26%
Potassium 1246mg 441mg 24%
Vitamin B1 0.621mg 0.341mg 23%
Monounsaturated fat 0.161g 8.933g 22%
Protein 23.86g 15.23g 17%
Carbs 62.62g 13.71g 16%
Calories 347kcal 654kcal 15%
Vitamin B6 0.382mg 0.537mg 12%
Choline 97.9mg 39.2mg 11%
Magnesium 189mg 158mg 7%
Vitamin B3 2.251mg 1.125mg 7%
Selenium 8.2µg 4.9µg 6%
Vitamin B2 0.233mg 0.15mg 6%
Vitamin K 9µg 2.7µg 5%
Vitamin C 4.8mg 1.3mg 4%
Zinc 2.68mg 3.09mg 4%
Calcium 132mg 98mg 3%
Phosphorus 367mg 346mg 3%
Sodium 15mg 2mg 1%
Vitamin E 0.51mg 0.7mg 1%
Vitamin A 6µg 1µg 1%
Net carbs 46.32g 7.01g N/A
Sugar 6.6g 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.26mg 0.17mg 0%
Threonine 0.782mg 0.596mg 0%
Isoleucine 1.008mg 0.625mg 0%
Leucine 1.847mg 1.17mg 0%
Lysine 1.664mg 0.424mg 0%
Methionine 0.286mg 0.236mg 0%
Phenylalanine 1.443mg 0.711mg 0%
Valine 1.237mg 0.753mg 0%
Histidine 0.695mg 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
126%
Mung bean
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 3.99g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 31)
Which food is lower in Saturated fat?
Mung bean
Mung bean is lower in Saturated fat (difference - 5.778g)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $3.5)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.