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  6. Mung bean vs. Wheat

Mung bean vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between mung beans and wheat ?

  • Mung beans are richer in folate, copper, iron, potassium, vitamin B5, and vitamin B1, yet wheat is richer in selenium, manganese, vitamin B3, and phosphorus.
  • Wheat 's daily need coverage for selenium is 148% higher.
  • Mung beans have 15 times more folate than wheat . Mung beans have 625µg of folate, while wheat has 43µg.
  • Mung beans have a lower glycemic index than wheat .

We used Mung beans, mature seeds, raw and Wheat, durum types in this comparison.

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.
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +288.2%
Contains more PotassiumPotassium +189.1%
Contains more IronIron +91.5%
Contains more CopperCopper +70.2%
Contains more ZincZinc +55.2%
Contains more PhosphorusPhosphorus +38.4%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +191%
Contains more SeleniumSelenium +990.2%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +48.2%
Contains more Vitamin B2Vitamin B2 +92.6%
Contains more Vitamin B5Vitamin B5 +104.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1353.5%
Contains more Vitamin B3Vitamin B3 +199.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.419mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Wheat DV% diff.
Selenium 8.2µg 89.4µg 148%
Folate 625µg 43µg 146%
Manganese 1.035mg 3.012mg 86%
Fiber 16.3g 65%
Copper 0.941mg 0.553mg 43%
Iron 6.74mg 3.52mg 40%
Vitamin B3 2.251mg 6.738mg 28%
Potassium 1246mg 431mg 24%
Protein 23.86g 13.68g 20%
Phosphorus 367mg 508mg 20%
Vitamin B5 1.91mg 0.935mg 20%
Choline 97.9mg 18%
Vitamin B1 0.621mg 0.419mg 17%
Zinc 2.68mg 4.16mg 13%
Magnesium 189mg 144mg 11%
Calcium 132mg 34mg 10%
Vitamin B2 0.233mg 0.121mg 9%
Vitamin K 9µg 8%
Vitamin C 4.8mg 0mg 5%
Polyunsaturated fat 0.384g 0.978g 4%
Carbs 62.62g 71.13g 3%
Vitamin E 0.51mg 3%
Vitamin B6 0.382mg 0.419mg 3%
Fats 1.15g 2.47g 2%
Sodium 15mg 2mg 1%
Vitamin A 6µg 0µg 1%
Calories 347kcal 339kcal 0%
Protein per 100 calories 6.9g 4g N/A
Calories per 10 g protein 145kcal 248kcal N/A
Weight per 100 calories 29g 29g N/A
Unsaturated / Saturated Fat ratio 1.6 2.9 N/A
Net carbs 46.32g 71.13g N/A
Sugar 6.6g N/A
Saturated fat 0.348g 0.454g 0%
Monounsaturated fat 0.161g 0.344g 0%
Tryptophan 0.26mg 0.176mg 0%
Threonine 0.782mg 0.366mg 0%
Isoleucine 1.008mg 0.533mg 0%
Leucine 1.847mg 0.934mg 0%
Lysine 1.664mg 0.303mg 0%
Methionine 0.286mg 0.221mg 0%
Phenylalanine 1.443mg 0.681mg 0%
Valine 1.237mg 0.594mg 0%
Histidine 0.695mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +74.4%
Contains more OtherOther +86.5%
Contains more FatsFats +114.8%
Contains more CarbsCarbs +13.6%
Contains more WaterWater +20.9%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -23.3%
Contains more Mono. FatMonounsaturated fat +113.7%
Contains more Poly. FatPolyunsaturated fat +154.7%

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/169721/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.