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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 Calcium +528.6%
Contains more Iron +243.9%
Contains more Potassium +191.8%
Contains more Copper +79.6%
Contains more Phosphorus +18%
Contains less Sodium -53.3%
Contains more Zinc +122.4%
Equal in Magnesium - 177
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +528.6%
Contains more Iron +243.9%
Contains more Potassium +191.8%
Contains more Copper +79.6%
Contains more Phosphorus +18%
Contains less Sodium -53.3%
Contains more Zinc +122.4%
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 A +500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +440%
Contains more Vitamin B5 +77.8%
Contains more Folate +557.9%
Contains more Vitamin K +373.7%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +440%
Contains more Vitamin B5 +77.8%
Contains more Folate +557.9%
Contains more Vitamin K +373.7%
Contains more Vitamin E +60.8%
Contains more Vitamin B2 +12.4%
Contains more Vitamin B3 +199.1%
Equal in Vitamin B6 - 0.391

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

All nutrients comparison - raw data values

Nutrient Mung bean Wild rice Opinion
Net carbs 46.32g 68.7g Wild rice
Protein 23.86g 14.73g Mung bean
Fats 1.15g 1.08g Mung bean
Carbs 62.62g 74.9g Wild rice
Calories 347kcal 357kcal Wild rice
Starch g g
Fructose g g
Sugar 6.6g 2.5g Wild rice
Fiber 16.3g 6.2g Mung bean
Calcium 132mg 21mg Mung bean
Iron 6.74mg 1.96mg Mung bean
Magnesium 189mg 177mg Mung bean
Phosphorus 367mg 433mg Wild rice
Potassium 1246mg 427mg Mung bean
Sodium 15mg 7mg Wild rice
Zinc 2.68mg 5.96mg Wild rice
Copper 0.941mg 0.524mg Mung bean
Vitamin A 114IU 19IU Mung bean
Vitamin E 0.51mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.115mg Mung bean
Vitamin B2 0.233mg 0.262mg Wild rice
Vitamin B3 2.251mg 6.733mg Wild rice
Vitamin B5 1.91mg 1.074mg Mung bean
Vitamin B6 0.382mg 0.391mg Wild rice
Folate 625µg 95µg Mung bean
Vitamin B12 0µg 0µg
Vitamin K 9µg 1.9µg Mung bean
Tryptophan 0.26mg 0.179mg Mung bean
Threonine 0.782mg 0.469mg Mung bean
Isoleucine 1.008mg 0.618mg Mung bean
Leucine 1.847mg 1.018mg Mung bean
Lysine 1.664mg 0.629mg Mung bean
Methionine 0.286mg 0.438mg Wild rice
Phenylalanine 1.443mg 0.721mg Mung bean
Valine 1.237mg 0.858mg Mung bean
Histidine 0.695mg 0.384mg Mung bean
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 0.348g 0.156g Wild rice
Monounsaturated Fat 0.161g 0.159g Mung bean
Polyunsaturated fat 0.384g 0.676g Wild rice

Which food is preferable for your diet?

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

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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

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.

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.