Mung bean vs. Yam — In-Depth Nutrition Comparison
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Differences between mung beans and yam
- Mung beans are higher than yam in folate, copper, iron, fiber, phosphorus, vitamin B1, magnesium, vitamin B5, manganese, and zinc.
- Mung beans' daily need coverage for folate is 151% higher.
- Mung beans have 12 times more iron than yam. While mung beans have 6.74mg of iron, yam has only 0.54mg.
- Mung beans have a lower glycemic index (31) than yam (51).
The food types used in this comparison are Mung beans, mature seeds, raw and Yam, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +800% |
| Contains more CalciumCalcium | +676.5% |
| Contains more PotassiumPotassium | +52.7% |
| Contains more IronIron | +1148.1% |
| Contains more CopperCopper | +428.7% |
| Contains more ZincZinc | +1016.7% |
| Contains more PhosphorusPhosphorus | +567.3% |
| Contains more ManganeseManganese | +160.7% |
| Contains more SeleniumSelenium | +1071.4% |
| Contains less SodiumSodium | -40% |
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.
| Contains more Vitamin EVitamin E | +45.7% |
| Contains more Vitamin B1Vitamin B1 | +454.5% |
| Contains more Vitamin B2Vitamin B2 | +628.1% |
| Contains more Vitamin B3Vitamin B3 | +307.8% |
| Contains more Vitamin B5Vitamin B5 | +508.3% |
| Contains more Vitamin B6Vitamin B6 | +30.4% |
| Contains more Vitamin KVitamin K | +291.3% |
| Contains more FolateFolate | +2617.4% |
| Contains more CholineCholine | +493.3% |
| Contains more Vitamin CVitamin C | +256.3% |
| Contains more Vitamin AVitamin A | +16.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 625µg | 23µg | 151% |
| Copper | 0.941mg | 0.178mg | 85% |
| Iron | 6.74mg | 0.54mg | 78% |
| Fiber | 16.3g | 4.1g | 49% |
| Protein | 23.86g | 1.53g | 45% |
| Phosphorus | 367mg | 55mg | 45% |
| Vitamin B1 | 0.621mg | 0.112mg | 42% |
| Magnesium | 189mg | 21mg | 40% |
| Vitamin B5 | 1.91mg | 0.314mg | 32% |
| Manganese | 1.035mg | 0.397mg | 28% |
| Zinc | 2.68mg | 0.24mg | 22% |
| Vitamin B2 | 0.233mg | 0.032mg | 15% |
| Choline | 97.9mg | 16.5mg | 15% |
| Selenium | 8.2µg | 0.7µg | 14% |
| Vitamin C | 4.8mg | 17.1mg | 14% |
| Potassium | 1246mg | 816mg | 13% |
| Calcium | 132mg | 17mg | 12% |
| Carbs | 62.62g | 27.88g | 12% |
| Vitamin B3 | 2.251mg | 0.552mg | 11% |
| Calories | 347kcal | 118kcal | 11% |
| Vitamin B6 | 0.382mg | 0.293mg | 7% |
| Vitamin K | 9µg | 2.3µg | 6% |
| Polyunsaturated fat | 0.384g | 0.076g | 2% |
| Fats | 1.15g | 0.17g | 2% |
| Saturated fat | 0.348g | 0.037g | 1% |
| Vitamin E | 0.51mg | 0.35mg | 1% |
| Net carbs | 46.32g | 23.78g | N/A |
| Sugar | 6.6g | 0.5g | N/A |
| Sodium | 15mg | 9mg | 0% |
| Vitamin A | 6µg | 7µg | 0% |
| Monounsaturated fat | 0.161g | 0.006g | 0% |
| Tryptophan | 0.26mg | 0.012mg | 0% |
| Threonine | 0.782mg | 0.054mg | 0% |
| Isoleucine | 1.008mg | 0.052mg | 0% |
| Leucine | 1.847mg | 0.096mg | 0% |
| Lysine | 1.664mg | 0.059mg | 0% |
| Methionine | 0.286mg | 0.021mg | 0% |
| Phenylalanine | 1.443mg | 0.071mg | 0% |
| Valine | 1.237mg | 0.062mg | 0% |
| Histidine | 0.695mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1459.5% |
| Contains more FatsFats | +576.5% |
| Contains more CarbsCarbs | +124.6% |
| Contains more OtherOther | +304.9% |
| Contains more WaterWater | +669.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2583.3% |
| Contains more Poly. FatPolyunsaturated fat | +405.3% |
| Contains less Sat. FatSaturated fat | -89.4% |