Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Mung bean
  5. Compare
  6. Mung bean vs. Wild rice

Mung bean vs. Wild rice — In-Depth Nutrition Comparison

Compare

How are Mung bean and Wild rice different?

  • Mung bean has more Folate, Copper, Iron, Fiber, Vitamin B1, Phosphorus, Magnesium, Vitamin B5, Potassium, and Manganese than Wild rice.
  • Daily need coverage for Folate from Mung bean is 150% higher.
  • Mung bean contains 12 times more Vitamin B5 than Wild rice. While Mung bean contains 1.91mg of Vitamin B5, Wild rice contains only 0.154mg.

Mung beans, mature seeds, raw and Wild rice, cooked are the varieties used in this article.

Infographic

Mung bean vs Wild rice 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.
Mung bean
Mung bean
9
:
1
Wild rice
Wild rice
Contains more Calcium +4300%
Contains more Iron +1023.3%
Contains more Magnesium +490.6%
Contains more Phosphorus +347.6%
Contains more Potassium +1133.7%
Contains more Zinc +100%
Contains more Copper +677.7%
Contains more Manganese +267%
Contains more Selenium +925%
Contains less Sodium -80%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +4300%
Contains more Iron +1023.3%
Contains more Magnesium +490.6%
Contains more Phosphorus +347.6%
Contains more Potassium +1133.7%
Contains more Zinc +100%
Contains more Copper +677.7%
Contains more Manganese +267%
Contains more Selenium +925%
Contains less Sodium -80%

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.
Mung bean
Mung bean
10
:
0
Wild rice
Wild rice
Contains more Vitamin A +3700%
Contains more Vitamin E +112.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1094.2%
Contains more Vitamin B2 +167.8%
Contains more Vitamin B3 +74.9%
Contains more Vitamin B5 +1140.3%
Contains more Vitamin B6 +183%
Contains more Folate +2303.8%
Contains more Vitamin K +1700%
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +3700%
Contains more Vitamin E +112.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1094.2%
Contains more Vitamin B2 +167.8%
Contains more Vitamin B3 +74.9%
Contains more Vitamin B5 +1140.3%
Contains more Vitamin B6 +183%
Contains more Folate +2303.8%
Contains more Vitamin K +1700%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung bean
Mung bean
4
:
1
Wild rice
Wild rice
Contains more Protein +498%
Contains more Fats +238.2%
Contains more Carbs +193.4%
Contains more Other +730%
Contains more Water +716.9%
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
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +498%
Contains more Fats +238.2%
Contains more Carbs +193.4%
Contains more Other +730%
Contains more Water +716.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung bean
Mung bean
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +222%
Contains more Polyunsaturated fat +80.3%
Contains less Saturated Fat -85.9%
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +222%
Contains more Polyunsaturated fat +80.3%
Contains less Saturated Fat -85.9%

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 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Wild rice Opinion
Net carbs 46.32g 19.54g Mung bean
Protein 23.86g 3.99g Mung bean
Fats 1.15g 0.34g Mung bean
Carbs 62.62g 21.34g Mung bean
Calories 347kcal 101kcal Mung bean
Fructose 0.2g Wild rice
Sugar 6.6g 0.73g Wild rice
Fiber 16.3g 1.8g Mung bean
Calcium 132mg 3mg Mung bean
Iron 6.74mg 0.6mg Mung bean
Magnesium 189mg 32mg Mung bean
Phosphorus 367mg 82mg Mung bean
Potassium 1246mg 101mg Mung bean
Sodium 15mg 3mg Wild rice
Zinc 2.68mg 1.34mg Mung bean
Copper 0.941mg 0.121mg Mung bean
Manganese 1.035mg 0.282mg Mung bean
Selenium 8.2µg 0.8µg Mung bean
Vitamin A 114IU 3IU Mung bean
Vitamin A RAE 6µg 0µg Mung bean
Vitamin E 0.51mg 0.24mg Mung bean
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.052mg Mung bean
Vitamin B2 0.233mg 0.087mg Mung bean
Vitamin B3 2.251mg 1.287mg Mung bean
Vitamin B5 1.91mg 0.154mg Mung bean
Vitamin B6 0.382mg 0.135mg Mung bean
Folate 625µg 26µg Mung bean
Vitamin K 9µg 0.5µg Mung bean
Tryptophan 0.26mg 0.049mg Mung bean
Threonine 0.782mg 0.127mg Mung bean
Isoleucine 1.008mg 0.167mg Mung bean
Leucine 1.847mg 0.276mg Mung bean
Lysine 1.664mg 0.17mg Mung bean
Methionine 0.286mg 0.119mg Mung bean
Phenylalanine 1.443mg 0.195mg Mung bean
Valine 1.237mg 0.232mg Mung bean
Histidine 0.695mg 0.104mg Mung bean
Saturated Fat 0.348g 0.049g Wild rice
Monounsaturated Fat 0.161g 0.05g Mung bean
Polyunsaturated fat 0.384g 0.213g Mung bean

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

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
82%
Mung bean
10%
Wild rice
Minerals Daily Need Coverage Score
126%
Mung bean
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 5.87g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.299g)
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 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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.