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Mung bean vs. Wheat gluten — In-Depth Nutrition Comparison

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Important differences between mung beans and wheat gluten

  • Mung beans have more folate, copper, fiber, vitamin B1, magnesium, vitamin B5, potassium, vitamin B6, and iron; however, wheat gluten is richer in selenium.
  • Mung beans' daily need coverage for folate is 156% more.
  • Wheat gluten has a higher glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of mung beans is 31.

The food varieties used in the comparison are Mung beans, mature seeds, raw and Vital wheat gluten.

Infographic

Mung bean vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +656%
Contains more PotassiumPotassium +1146%
Contains more IronIron +29.6%
Contains more CopperCopper +417%
Contains more ZincZinc +215.3%
Contains more PhosphorusPhosphorus +41.2%
Contains less SodiumSodium -48.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +384.1%
~equal in Calcium ~142mg

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more CarbsCarbs +354.1%
Contains more OtherOther +232%
Contains more ProteinProtein +215%
Contains more FatsFats +60.9%
~equal in Water ~8.2g

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -21.8%
Contains more Poly. FatPolyunsaturated fat +110.9%
~equal in Monounsaturated fat ~0.156g

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 gluten
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 gluten DV% diff.
Folate 625µg 0µg 156%
Protein 23.86g 75.16g 103%
Copper 0.941mg 0.182mg 84%
Fiber 16.3g 0.6g 63%
Selenium 8.2µg 39.7µg 57%
Vitamin B1 0.621mg 0mg 52%
Manganese 1.035mg 45%
Magnesium 189mg 25mg 39%
Vitamin B5 1.91mg 0mg 38%
Potassium 1246mg 100mg 34%
Vitamin B6 0.382mg 0mg 29%
Iron 6.74mg 5.2mg 19%
Choline 97.9mg 18%
Vitamin B2 0.233mg 0mg 18%
Zinc 2.68mg 0.85mg 17%
Carbs 62.62g 13.79g 16%
Phosphorus 367mg 260mg 15%
Vitamin B3 2.251mg 0mg 14%
Vitamin K 9µg 0µg 8%
Vitamin C 4.8mg 0mg 5%
Vitamin E 0.51mg 0mg 3%
Polyunsaturated fat 0.384g 0.81g 3%
Calories 347kcal 370kcal 1%
Vitamin A 6µg 0µg 1%
Sodium 15mg 29mg 1%
Calcium 132mg 142mg 1%
Fats 1.15g 1.85g 1%
Net carbs 46.32g 13.19g N/A
Sugar 6.6g 0g N/A
Saturated fat 0.348g 0.272g 0%
Monounsaturated fat 0.161g 0.156g 0%
Tryptophan 0.26mg 0%
Threonine 0.782mg 0%
Isoleucine 1.008mg 0%
Leucine 1.847mg 0%
Lysine 1.664mg 0%
Methionine 0.286mg 0%
Phenylalanine 1.443mg 0%
Valine 1.237mg 0%
Histidine 0.695mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Wheat gluten
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
0%
Wheat gluten
Minerals Daily Need Coverage Score
126%
Mung bean
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 6.6g)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 0.076g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $1.5)
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 33)
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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.