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  6. Mung bean vs. Watercress

Mung bean vs. Watercress — In-Depth Nutrition Comparison

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Differences between mung beans and watercress

  • Mung beans are higher in folate, copper, iron, fiber, vitamin B1, phosphorus, and magnesium; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 201% higher.
  • Mung beans have 69 times more folate than watercress. While mung beans have 625µg of folate, watercress has only 9µg.

The food types used in this comparison are Mung beans, mature seeds, raw and Watercress, raw.

Infographic

Mung bean vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +800%
Contains more PotassiumPotassium +277.6%
Contains more IronIron +3270%
Contains more CopperCopper +1122.1%
Contains more ZincZinc +2336.4%
Contains more PhosphorusPhosphorus +511.7%
Contains less SodiumSodium -63.4%
Contains more ManganeseManganese +324.2%
Contains more SeleniumSelenium +811.1%
~equal in Calcium ~120mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +590%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B3Vitamin B3 +1025.5%
Contains more Vitamin B5Vitamin B5 +516.1%
Contains more Vitamin B6Vitamin B6 +196.1%
Contains more FolateFolate +6844.4%
Contains more CholineCholine +987.8%
Contains more Vitamin CVitamin C +795.8%
Contains more Vitamin AVitamin A +2566.7%
Contains more Vitamin EVitamin E +96.1%
Contains more Vitamin KVitamin K +2677.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Watercress DV% diff.
Vitamin K 9µg 250µg 201%
Folate 625µg 9µg 154%
Copper 0.941mg 0.077mg 96%
Iron 6.74mg 0.2mg 82%
Fiber 16.3g 0.5g 63%
Vitamin B1 0.621mg 0.09mg 44%
Phosphorus 367mg 60mg 44%
Protein 23.86g 2.3g 43%
Vitamin C 4.8mg 43mg 42%
Magnesium 189mg 21mg 40%
Manganese 1.035mg 0.244mg 34%
Vitamin B5 1.91mg 0.31mg 32%
Potassium 1246mg 330mg 27%
Zinc 2.68mg 0.11mg 23%
Carbs 62.62g 1.29g 20%
Vitamin B6 0.382mg 0.129mg 19%
Calories 347kcal 11kcal 17%
Vitamin A 6µg 160µg 17%
Choline 97.9mg 9mg 16%
Selenium 8.2µg 0.9µg 13%
Vitamin B3 2.251mg 0.2mg 13%
Vitamin B2 0.233mg 0.12mg 9%
Vitamin E 0.51mg 1mg 3%
Fats 1.15g 0.1g 2%
Polyunsaturated fat 0.384g 0.035g 2%
Saturated fat 0.348g 0.027g 1%
Calcium 132mg 120mg 1%
Sodium 15mg 41mg 1%
Net carbs 46.32g 0.79g N/A
Sugar 6.6g 0.2g N/A
Monounsaturated fat 0.161g 0.008g 0%
Tryptophan 0.26mg 0.03mg 0%
Threonine 0.782mg 0.133mg 0%
Isoleucine 1.008mg 0.093mg 0%
Leucine 1.847mg 0.166mg 0%
Lysine 1.664mg 0.134mg 0%
Methionine 0.286mg 0.02mg 0%
Phenylalanine 1.443mg 0.114mg 0%
Valine 1.237mg 0.137mg 0%
Histidine 0.695mg 0.04mg 0%

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% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +937.4%
Contains more FatsFats +1050%
Contains more CarbsCarbs +4754.3%
Contains more OtherOther +176.7%
Contains more WaterWater +950.9%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +1912.5%
Contains more Poly. FatPolyunsaturated fat +997.1%
Contains less Sat. FatSaturated fat -92.2%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.