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Mung bean vs Wild rice - In-Depth Nutrition Comparison

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How are Mung bean and Wild rice different?

  • Mung bean is richer in Folate, Iron, Copper, Vitamin B1, Fiber, Potassium, and Vitamin B5, while Wild rice is higher in Zinc, Vitamin B3, and Manganese.
  • Mung bean covers your daily need of Folate 133% more than Wild rice.
  • Mung bean contains 5 times more Vitamin B1 than Wild rice. Mung bean contains 0.621mg of Vitamin B1, while Wild rice contains 0.115mg.

Mung beans, mature seeds, raw and Wild rice, raw types were used in this article.

Infographic

Mung bean vs Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +243.9%
Contains more Calcium +528.6%
Contains more Potassium +191.8%
Contains more Copper +79.6%
Contains more Zinc +122.4%
Contains more Phosphorus +18%
Contains less Sodium -53.3%
Equal in Magnesium - 177
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 253% 40% 110% 135% 314% 74% 158% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +243.9%
Contains more Calcium +528.6%
Contains more Potassium +191.8%
Contains more Copper +79.6%
Contains more Zinc +122.4%
Contains more Phosphorus +18%
Contains less Sodium -53.3%
Equal in Magnesium - 177

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +500%
Contains more Vitamin B1 +440%
Contains more Vitamin B5 +77.8%
Contains more Vitamin K +373.7%
Contains more Folate +557.9%
Contains more Vitamin E +60.8%
Contains more Vitamin B2 +12.4%
Contains more Vitamin B3 +199.1%
Equal in Vitamin B6 - 0.391
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 7% 11% 0% 156% 54% 43% 115% 89% 0% 23% 469%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin C +∞%
Contains more Vitamin A +500%
Contains more Vitamin B1 +440%
Contains more Vitamin B5 +77.8%
Contains more Vitamin K +373.7%
Contains more Folate +557.9%
Contains more Vitamin E +60.8%
Contains more Vitamin B2 +12.4%
Contains more Vitamin B3 +199.1%
Equal in Vitamin B6 - 0.391

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Mung bean
39
Wild rice
Mineral Summary Score
135
Mung bean
96
Wild rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Mung bean
88%
Wild rice
Carbohydrates
63%
Mung bean
75%
Wild rice
Fats
5%
Mung bean
5%
Wild rice

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 Wild rice
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
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 4.1g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.192g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Mung bean Wild rice Opinion
Calories 347 357 Wild rice
Protein 23.86 14.73 Mung bean
Fats 1.15 1.08 Mung bean
Vitamin C 4.8 0 Mung bean
Carbs 62.62 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 6.74 1.96 Mung bean
Calcium 132 21 Mung bean
Potassium 1246 427 Mung bean
Magnesium 189 177 Mung bean
Sugar 6.6 2.5 Wild rice
Fiber 16.3 6.2 Mung bean
Copper 0.941 0.524 Mung bean
Zinc 2.68 5.96 Wild rice
Starch
Phosphorus 367 433 Wild rice
Sodium 15 7 Wild rice
Vitamin A 114 19 Mung bean
Vitamin E 0.51 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.621 0.115 Mung bean
Vitamin B2 0.233 0.262 Wild rice
Vitamin B3 2.251 6.733 Wild rice
Vitamin B5 1.91 1.074 Mung bean
Vitamin B6 0.382 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 9 1.9 Mung bean
Folate 625 95 Mung bean
Trans Fat 0 Wild rice
Saturated Fat 0.348 0.156 Wild rice
Monounsaturated Fat 0.161 0.159 Mung bean
Polyunsaturated fat 0.384 0.676 Wild rice
Tryptophan 0.26 0.179 Mung bean
Threonine 0.782 0.469 Mung bean
Isoleucine 1.008 0.618 Mung bean
Leucine 1.847 1.018 Mung bean
Lysine 1.664 0.629 Mung bean
Methionine 0.286 0.438 Wild rice
Phenylalanine 1.443 0.721 Mung bean
Valine 1.237 0.858 Mung bean
Histidine 0.695 0.384 Mung bean
Fructose

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.