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  6. Mung bean vs. Wild rice

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

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How are mung beans and wild rice different?

  • Mung beans have more folate, copper, iron, fiber, vitamin B1, phosphorus, magnesium, vitamin B5, potassium, and manganese than wild rice.
  • Daily need coverage for folate for mung beans is 150% higher.
  • Mung beans contain 12 times more vitamin B5 than wild rice. While mung beans contain 1.91mg of vitamin B5, wild rice contains only 0.154mg.
  • Mung beans have a lower glycemic index (31) than wild rice (57).

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.
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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +490.6%
Contains more CalciumCalcium +4300%
Contains more PotassiumPotassium +1133.7%
Contains more IronIron +1023.3%
Contains more CopperCopper +677.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +347.6%
Contains more ManganeseManganese +267%
Contains more SeleniumSelenium +925%
Contains less SodiumSodium -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.
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B1Vitamin B1 +1094.2%
Contains more Vitamin B2Vitamin B2 +167.8%
Contains more Vitamin B3Vitamin B3 +74.9%
Contains more Vitamin B5Vitamin B5 +1140.3%
Contains more Vitamin B6Vitamin B6 +183%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +2303.8%
Contains more CholineCholine +859.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Wild rice DV% diff.
Folate 625µg 26µg 150%
Copper 0.941mg 0.121mg 91%
Iron 6.74mg 0.6mg 77%
Fiber 16.3g 1.8g 58%
Vitamin B1 0.621mg 0.052mg 47%
Phosphorus 367mg 82mg 41%
Protein 23.86g 3.99g 40%
Magnesium 189mg 32mg 37%
Vitamin B5 1.91mg 0.154mg 35%
Potassium 1246mg 101mg 34%
Manganese 1.035mg 0.282mg 33%
Vitamin B6 0.382mg 0.135mg 19%
Choline 97.9mg 10.2mg 16%
Carbs 62.62g 21.34g 14%
Calcium 132mg 3mg 13%
Selenium 8.2µg 0.8µg 13%
Calories 347kcal 101kcal 12%
Zinc 2.68mg 1.34mg 12%
Vitamin B2 0.233mg 0.087mg 11%
Vitamin K 9µg 0.5µg 7%
Vitamin B3 2.251mg 1.287mg 6%
Vitamin C 4.8mg 0mg 5%
Vitamin E 0.51mg 0.24mg 2%
Polyunsaturated fat 0.384g 0.213g 1%
Sodium 15mg 3mg 1%
Fats 1.15g 0.34g 1%
Saturated fat 0.348g 0.049g 1%
Vitamin A 6µg 0µg 1%
Net carbs 46.32g 19.54g N/A
Sugar 6.6g 0.73g N/A
Monounsaturated fat 0.161g 0.05g 0%
Tryptophan 0.26mg 0.049mg 0%
Threonine 0.782mg 0.127mg 0%
Isoleucine 1.008mg 0.167mg 0%
Leucine 1.847mg 0.276mg 0%
Lysine 1.664mg 0.17mg 0%
Methionine 0.286mg 0.119mg 0%
Phenylalanine 1.443mg 0.195mg 0%
Valine 1.237mg 0.232mg 0%
Histidine 0.695mg 0.104mg 0%
Fructose 0.2g 0%

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
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 ProteinProtein +498%
Contains more FatsFats +238.2%
Contains more CarbsCarbs +193.4%
Contains more OtherOther +730%
Contains more WaterWater +716.9%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +222%
Contains more Poly. FatPolyunsaturated fat +80.3%
Contains less Sat. FatSaturated fat -85.9%

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.