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Mung bean vs Wheat - In-Depth Nutrition Comparison

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What are the main differences between Mung bean and Wheat ?

  • Mung bean is 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 bean has 15 times more Folate than Wheat . Mung bean has 625µg of Folate, while Wheat has 43µg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mung bean
Mung bean
5
:
3
Wheat
Wheat
Contains more Calcium +288.2%
Contains more Iron +91.5%
Contains more Magnesium +31.3%
Contains more Potassium +189.1%
Contains more Copper +70.2%
Contains more Phosphorus +38.4%
Contains less Sodium -86.7%
Contains more Zinc +55.2%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +288.2%
Contains more Iron +91.5%
Contains more Magnesium +31.3%
Contains more Potassium +189.1%
Contains more Copper +70.2%
Contains more Phosphorus +38.4%
Contains less Sodium -86.7%
Contains more Zinc +55.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.2%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B5 +104.3%
Contains more Folate +1353.5%
Contains more Vitamin B3 +199.3%
Equal in Vitamin B6 - 0.419
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 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48.2%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B5 +104.3%
Contains more Folate +1353.5%
Contains more Vitamin B3 +199.3%
Equal in Vitamin B6 - 0.419

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung bean
Mung bean
2
:
3
Wheat
Wheat
Contains more Protein +74.4%
Contains more Other +86.5%
Contains more Fats +114.8%
Contains more Carbs +13.6%
Contains more Water +20.9%
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
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 Protein +74.4%
Contains more Other +86.5%
Contains more Fats +114.8%
Contains more Carbs +13.6%
Contains more Water +20.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung bean
Mung bean
1
:
2
Wheat
Wheat
Contains less Saturated Fat -23.3%
Contains more Monounsaturated Fat +113.7%
Contains more Polyunsaturated fat +154.7%
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -23.3%
Contains more Monounsaturated Fat +113.7%
Contains more Polyunsaturated fat +154.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mung bean Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat 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 71.13g Wheat
Protein 23.86g 13.68g Mung bean
Fats 1.15g 2.47g Wheat
Carbs 62.62g 71.13g Wheat
Calories 347kcal 339kcal Mung bean
Sugar 6.6g Wheat
Fiber 16.3g Mung bean
Calcium 132mg 34mg Mung bean
Iron 6.74mg 3.52mg Mung bean
Magnesium 189mg 144mg Mung bean
Phosphorus 367mg 508mg Wheat
Potassium 1246mg 431mg Mung bean
Sodium 15mg 2mg Wheat
Zinc 2.68mg 4.16mg Wheat
Copper 0.941mg 0.553mg Mung bean
Vitamin A 114IU 0IU Mung bean
Vitamin A RAE 6µg 0µg Mung bean
Vitamin E 0.51mg Mung bean
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.419mg Mung bean
Vitamin B2 0.233mg 0.121mg Mung bean
Vitamin B3 2.251mg 6.738mg Wheat
Vitamin B5 1.91mg 0.935mg Mung bean
Vitamin B6 0.382mg 0.419mg Wheat
Folate 625µg 43µg Mung bean
Vitamin K 9µg Mung bean
Tryptophan 0.26mg 0.176mg Mung bean
Threonine 0.782mg 0.366mg Mung bean
Isoleucine 1.008mg 0.533mg Mung bean
Leucine 1.847mg 0.934mg Mung bean
Lysine 1.664mg 0.303mg Mung bean
Methionine 0.286mg 0.221mg Mung bean
Phenylalanine 1.443mg 0.681mg Mung bean
Valine 1.237mg 0.594mg Mung bean
Histidine 0.695mg 0.322mg Mung bean
Saturated Fat 0.348g 0.454g Mung bean
Monounsaturated Fat 0.161g 0.344g Wheat
Polyunsaturated fat 0.384g 0.978g Wheat

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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
82%
Mung bean
37%
Wheat
Minerals Daily Need Coverage Score
135%
Mung bean
100%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 13mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 0.106g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.