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  6. Mung bean vs. Wheat

Mung bean vs. Wheat — In-Depth Nutrition Comparison

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How are Mung bean and Wheat different?

  • Mung bean is higher in Folate, Copper, Iron, Fiber, Vitamin B1, Magnesium, Potassium, Phosphorus, and Vitamin B6, however, Wheat is richer in Selenium.
  • Daily need coverage for Folate from Mung bean is 154% higher.
  • Mung bean contains 8 times more Potassium than Wheat. While Mung bean contains 1246mg of Potassium, Wheat contains only 164mg.

Mung beans, mature seeds, raw and Wheat, KAMUT khorasan, cooked are the varieties used in this article.

Infographic

Mung bean vs Wheat 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.
Mung bean
Mung bean
8
:
2
Wheat
Wheat
Contains more Calcium +1366.7%
Contains more Iron +283%
Contains more Magnesium +293.8%
Contains more Phosphorus +149.7%
Contains more Potassium +659.8%
Contains more Zinc +45.7%
Contains more Copper +354.6%
Contains less Sodium -46.7%
Contains more Selenium +289%
Equal in Manganese - 1.03
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +1366.7%
Contains more Iron +283%
Contains more Magnesium +293.8%
Contains more Phosphorus +149.7%
Contains more Potassium +659.8%
Contains more Zinc +45.7%
Contains more Copper +354.6%
Contains less Sodium -46.7%
Contains more Selenium +289%
Equal in Manganese - 1.03

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.
Mung bean
Mung bean
10
:
1
Wheat
Wheat
Contains more Vitamin A +2750%
Contains more Vitamin E +112.5%
Contains more Vitamin B1 +553.7%
Contains more Vitamin B2 +676.7%
Contains more Vitamin B6 +445.7%
Contains more Folate +5581.8%
Equal in Vitamin B3 - 2.305
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin A +2750%
Contains more Vitamin E +112.5%
Contains more Vitamin B1 +553.7%
Contains more Vitamin B2 +676.7%
Contains more Vitamin B6 +445.7%
Contains more Folate +5581.8%
Equal in Vitamin B3 - 2.305

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung bean
Mung bean
4
:
1
Wheat
Wheat
Contains more Protein +317.9%
Contains more Fats +38.6%
Contains more Carbs +126.9%
Contains more Other +388.2%
Contains more Water +620.2%
Mung bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +317.9%
Contains more Fats +38.6%
Contains more Carbs +126.9%
Contains more Other +388.2%
Contains more Water +620.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung bean
Mung bean
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +91.7%
Contains more Polyunsaturated fat +58%
Contains less Saturated Fat -77.9%
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +91.7%
Contains more Polyunsaturated fat +58%
Contains less Saturated Fat -77.9%

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Wheat Opinion
Net carbs 46.32g 23.3g Mung bean
Protein 23.86g 5.71g Mung bean
Fats 1.15g 0.83g Mung bean
Carbs 62.62g 27.6g Mung bean
Calories 347kcal 132kcal Mung bean
Sugar 6.6g 3.07g Wheat
Fiber 16.3g 4.3g Mung bean
Calcium 132mg 9mg Mung bean
Iron 6.74mg 1.76mg Mung bean
Magnesium 189mg 48mg Mung bean
Phosphorus 367mg 147mg Mung bean
Potassium 1246mg 164mg Mung bean
Sodium 15mg 8mg Wheat
Zinc 2.68mg 1.84mg Mung bean
Copper 0.941mg 0.207mg Mung bean
Manganese 1.035mg 1.03mg Mung bean
Selenium 8.2µg 31.9µg Wheat
Vitamin A 114IU 4IU Mung bean
Vitamin A RAE 6µg Mung bean
Vitamin E 0.51mg 0.24mg Mung bean
Vitamin C 4.8mg Mung bean
Vitamin B1 0.621mg 0.095mg Mung bean
Vitamin B2 0.233mg 0.03mg Mung bean
Vitamin B3 2.251mg 2.305mg Wheat
Vitamin B5 1.91mg Mung bean
Vitamin B6 0.382mg 0.07mg Mung bean
Folate 625µg 11µg Mung bean
Vitamin K 9µg Mung bean
Tryptophan 0.26mg 0.051mg Mung bean
Threonine 0.782mg 0.172mg Mung bean
Isoleucine 1.008mg 0.22mg Mung bean
Leucine 1.847mg 0.432mg Mung bean
Lysine 1.664mg 0.161mg Mung bean
Methionine 0.286mg 0.097mg Mung bean
Phenylalanine 1.443mg 0.3mg Mung bean
Valine 1.237mg 0.267mg Mung bean
Histidine 0.695mg 0.147mg Mung bean
Trans Fat 0g 0.002g Mung bean
Saturated Fat 0.348g 0.077g Wheat
Monounsaturated Fat 0.161g 0.084g Mung bean
Polyunsaturated fat 0.384g 0.243g Mung bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
82%
Mung bean
9%
Wheat
Minerals Daily Need Coverage Score
126%
Mung bean
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.271g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 19)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.