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  6. Mung bean vs. Wild rice raw

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

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How are mung beans and wild rice raw different?

  • Mung beans are richer in folate, iron, copper, vitamin B1, fiber, potassium, and vitamin B5, while wild rice raw is higher in zinc, vitamin B3, and manganese.
  • Mung beans cover your daily need for folate, 133% more than wild rice raw.
  • Mung beans contain 5 times more vitamin B1 than wild rice raw. Mung beans contain 0.621mg of vitamin B1, while wild rice raw contains 0.115mg.
  • Wild rice raw has a higher glycemic index (57) than mung beans (31).

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

Infographic

Mung bean vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +528.6%
Contains more PotassiumPotassium +191.8%
Contains more IronIron +243.9%
Contains more CopperCopper +79.6%
Contains more SeleniumSelenium +192.9%
Contains more ZincZinc +122.4%
Contains more PhosphorusPhosphorus +18%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +28.4%
~equal in Magnesium ~177mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B5Vitamin B5 +77.8%
Contains more Vitamin KVitamin K +373.7%
Contains more FolateFolate +557.9%
Contains more CholineCholine +179.7%
Contains more Vitamin EVitamin E +60.8%
Contains more Vitamin B2Vitamin B2 +12.4%
Contains more Vitamin B3Vitamin B3 +199.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.391mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Wild rice raw DV% diff.
Folate 625µg 95µg 133%
Iron 6.74mg 1.96mg 60%
Copper 0.941mg 0.524mg 46%
Vitamin B1 0.621mg 0.115mg 42%
Fiber 16.3g 6.2g 40%
Zinc 2.68mg 5.96mg 30%
Vitamin B3 2.251mg 6.733mg 28%
Potassium 1246mg 427mg 24%
Protein 23.86g 14.73g 18%
Vitamin B5 1.91mg 1.074mg 17%
Manganese 1.035mg 1.329mg 13%
Calcium 132mg 21mg 11%
Choline 97.9mg 35mg 11%
Selenium 8.2µg 2.8µg 10%
Phosphorus 367mg 433mg 9%
Vitamin K 9µg 1.9µg 6%
Vitamin C 4.8mg 0mg 5%
Carbs 62.62g 74.9g 4%
Magnesium 189mg 177mg 3%
Polyunsaturated fat 0.384g 0.676g 2%
Vitamin E 0.51mg 0.82mg 2%
Vitamin B2 0.233mg 0.262mg 2%
Saturated fat 0.348g 0.156g 1%
Calories 347kcal 357kcal 1%
Vitamin B6 0.382mg 0.391mg 1%
Vitamin A 6µg 1µg 1%
Fats 1.15g 1.08g 0%
Net carbs 46.32g 68.7g N/A
Sugar 6.6g 2.5g N/A
Sodium 15mg 7mg 0%
Monounsaturated fat 0.161g 0.159g 0%
Tryptophan 0.26mg 0.179mg 0%
Threonine 0.782mg 0.469mg 0%
Isoleucine 1.008mg 0.618mg 0%
Leucine 1.847mg 1.018mg 0%
Lysine 1.664mg 0.629mg 0%
Methionine 0.286mg 0.438mg 0%
Phenylalanine 1.443mg 0.721mg 0%
Valine 1.237mg 0.858mg 0%
Histidine 0.695mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +62%
Contains more WaterWater +16.6%
Contains more OtherOther +117%
Contains more CarbsCarbs +19.6%
~equal in Fats ~1.08g

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 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -55.2%
Contains more Poly. FatPolyunsaturated fat +76%
~equal in Monounsaturated fat ~0.159g

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 raw - 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.