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  6. Mung bean vs. White bread

Mung bean vs. White bread — In-Depth Nutrition Comparison

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How are mung beans and white bread different?

  • Mung beans are higher in folate, copper, fiber, magnesium, iron, phosphorus, potassium, vitamin B5, and vitamin B6; however, white bread is richer in selenium.
  • Daily need coverage for folate for mung beans is 129% higher.
  • Mung beans contain 10 times more potassium than white bread. While mung beans contain 1246mg of potassium, white bread contains only 126mg.
  • Mung beans have a lower glycemic index (31) than white bread (73).

Mung beans, mature seeds, raw and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

Infographic

Mung bean vs White bread infographic
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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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +721.7%
Contains more PotassiumPotassium +888.9%
Contains more IronIron +86.7%
Contains more CopperCopper +831.7%
Contains more ZincZinc +262.2%
Contains more PhosphorusPhosphorus +274.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +93.1%
Contains more SeleniumSelenium +168.3%
~equal in Calcium ~144mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +131.8%
Contains more Vitamin B1Vitamin B1 +16.5%
Contains more Vitamin B5Vitamin B5 +256.3%
Contains more Vitamin B6Vitamin B6 +339.1%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +463.1%
Contains more CholineCholine +570.5%
Contains more Vitamin B3Vitamin B3 +112.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.243mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean White bread DV% diff.
Folate 625µg 111µg 129%
Copper 0.941mg 0.101mg 93%
Fiber 16.3g 2.7g 54%
Magnesium 189mg 23mg 40%
Iron 6.74mg 3.61mg 39%
Phosphorus 367mg 98mg 38%
Potassium 1246mg 126mg 33%
Protein 23.86g 8.85g 30%
Vitamin B5 1.91mg 0.536mg 27%
Selenium 8.2µg 22µg 25%
Vitamin B6 0.382mg 0.087mg 23%
Manganese 1.035mg 0.536mg 22%
Sodium 15mg 490mg 21%
Zinc 2.68mg 0.74mg 18%
Vitamin B3 2.251mg 4.78mg 16%
Starch 37.17g 15%
Choline 97.9mg 14.6mg 15%
Polyunsaturated fat 0.384g 1.602g 8%
Vitamin B1 0.621mg 0.533mg 7%
Vitamin K 9µg 0.2µg 7%
Vitamin C 4.8mg 0mg 5%
Calories 347kcal 266kcal 4%
Carbs 62.62g 49.42g 4%
Fructose 2.43g 3%
Fats 1.15g 3.33g 3%
Saturated fat 0.348g 0.698g 2%
Vitamin E 0.51mg 0.22mg 2%
Vitamin B2 0.233mg 0.243mg 1%
Vitamin A 6µg 0µg 1%
Calcium 132mg 144mg 1%
Monounsaturated fat 0.161g 0.599g 1%
Net carbs 46.32g 46.72g N/A
Sugar 6.6g 5.67g N/A
Trans fat 0g 0.027g N/A
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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +169.6%
Contains more CarbsCarbs +26.7%
Contains more OtherOther +67.7%
Contains more FatsFats +189.6%
Contains more WaterWater +302.4%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -50.1%
Contains more Mono. FatMonounsaturated fat +272%
Contains more Poly. FatPolyunsaturated fat +317.2%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.