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  6. Brazil nut vs. Mung bean

Brazil nut vs. Mung bean — In-Depth Nutrition Comparison

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How are brazil nut and mung beans different?

  • Brazil nut is richer in selenium, copper, phosphorus, magnesium, and vitamin E, while mung beans are higher in folate, iron, fiber, and vitamin B5.
  • Brazil nut covers your daily need for selenium, 3471% more than mung beans.
  • Brazil nut contains 46 times more saturated fat than mung beans. Brazil nut contains 16.134g of saturated fat, while mung beans contain 0.348g.
  • Mung beans have a higher glycemic index (31) than brazil nut (10).

Nuts, brazilnuts, dried, unblanched and Mung beans, mature seeds, raw types were used in this article.

Infographic

Brazil nut vs Mung bean 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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%
Contains more MagnesiumMagnesium +98.9%
Contains more CalciumCalcium +21.2%
Contains more CopperCopper +85.2%
Contains more ZincZinc +51.5%
Contains more PhosphorusPhosphorus +97.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +23278%
Contains more PotassiumPotassium +89.1%
Contains more IronIron +177.4%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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%
Contains more Vitamin EVitamin E +1007.8%
Contains more Vitamin CVitamin C +585.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +565.7%
Contains more Vitamin B3Vitamin B3 +663.1%
Contains more Vitamin B5Vitamin B5 +938%
Contains more Vitamin B6Vitamin B6 +278.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2740.9%
Contains more CholineCholine +239.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.621mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brazil nut Mung bean DV% diff.
Selenium 1917µg 8.2µg 3471%
Polyunsaturated fat 24.399g 0.384g 160%
Folate 22µg 625µg 151%
Fats 67.1g 1.15g 101%
Copper 1.743mg 0.941mg 89%
Saturated fat 16.134g 0.348g 72%
Monounsaturated fat 23.879g 0.161g 59%
Iron 2.43mg 6.74mg 54%
Phosphorus 725mg 367mg 51%
Magnesium 376mg 189mg 45%
Fiber 7.5g 16.3g 35%
Vitamin B5 0.184mg 1.91mg 35%
Vitamin E 5.65mg 0.51mg 34%
Vitamin B6 0.101mg 0.382mg 22%
Protein 14.32g 23.86g 19%
Potassium 659mg 1246mg 17%
Carbs 11.74g 62.62g 17%
Calories 659kcal 347kcal 16%
Vitamin B2 0.035mg 0.233mg 15%
Choline 28.8mg 97.9mg 13%
Zinc 4.06mg 2.68mg 13%
Vitamin B3 0.295mg 2.251mg 12%
Manganese 1.223mg 1.035mg 8%
Vitamin K 0µg 9µg 8%
Vitamin C 0.7mg 4.8mg 5%
Calcium 160mg 132mg 3%
Sodium 3mg 15mg 1%
Vitamin A 0µg 6µg 1%
Net carbs 4.24g 46.32g N/A
Sugar 2.33g 6.6g N/A
Starch 0.25g 0%
Vitamin B1 0.617mg 0.621mg 0%
Tryptophan 0.135mg 0.26mg 0%
Threonine 0.365mg 0.782mg 0%
Isoleucine 0.518mg 1.008mg 0%
Leucine 1.19mg 1.847mg 0%
Lysine 0.49mg 1.664mg 0%
Methionine 1.124mg 0.286mg 0%
Phenylalanine 0.639mg 1.443mg 0%
Valine 0.76mg 1.237mg 0%
Histidine 0.409mg 0.695mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +5734.8%
Contains more ProteinProtein +66.6%
Contains more CarbsCarbs +433.4%
Contains more WaterWater +164.6%
~equal in Other ~3.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +14731.7%
Contains more Poly. FatPolyunsaturated fat +6253.9%
Contains less Sat. FatSaturated fat -97.8%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.