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Oatmeal vs. Mung bean — In-Depth Nutrition Comparison

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Summary of differences between oatmeal and mung beans

  • The amount of folate, copper, fiber, phosphorus, magnesium, potassium, vitamin B5, vitamin B1, manganese, and zinc in mung beans is higher than in oatmeal.
  • Mung beans cover your daily need for folate, 145% more than oatmeal.
  • Mung beans have a lower glycemic index. The glycemic index of mung beans is 31, while the glycemic index of oatmeal is 79.

These are the specific foods used in this comparison Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Mung beans, mature seeds, raw.

Infographic

Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 +626.9%
Contains more CalciumCalcium +65%
Contains more PotassiumPotassium +1942.6%
Contains more IronIron +13.1%
Contains more CopperCopper +1325.8%
Contains more ZincZinc +332.3%
Contains more PhosphorusPhosphorus +376.6%
Contains less SodiumSodium -69.4%
Contains more ManganeseManganese +85.5%
Contains more SeleniumSelenium +64%

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 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 AVitamin A +2066.7%
Contains more Vitamin B3Vitamin B3 +34.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +628.6%
Contains more Vitamin B1Vitamin B1 +138.8%
Contains more Vitamin B5Vitamin B5 +502.5%
Contains more Vitamin B6Vitamin B6 +31.7%
Contains more Vitamin KVitamin K +2150%
Contains more FolateFolate +1320.5%
Contains more CholineCholine +1983%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.233mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 +18.3%
Contains more WaterWater +828.5%
Contains more ProteinProtein +906.8%
Contains more CarbsCarbs +436.6%
Contains more OtherOther +482.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 less Sat. FatSaturated fat -35.1%
Contains more Mono. FatMonounsaturated fat +142.9%
~equal in Polyunsaturated fat ~0.384g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Mung bean
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 Oatmeal Mung bean DV% diff.
Folate 44µg 625µg 145%
Copper 0.066mg 0.941mg 97%
Fiber 1.7g 16.3g 58%
Protein 2.37g 23.86g 43%
Phosphorus 77mg 367mg 41%
Magnesium 26mg 189mg 39%
Potassium 61mg 1246mg 35%
Vitamin B5 0.317mg 1.91mg 32%
Vitamin B1 0.26mg 0.621mg 30%
Manganese 0.558mg 1.035mg 21%
Zinc 0.62mg 2.68mg 19%
Choline 4.7mg 97.9mg 17%
Carbs 11.67g 62.62g 17%
Vitamin A 130µg 6µg 14%
Calories 68kcal 347kcal 14%
Iron 5.96mg 6.74mg 10%
Vitamin B6 0.29mg 0.382mg 7%
Vitamin K 0.4µg 9µg 7%
Selenium 5µg 8.2µg 6%
Calcium 80mg 132mg 5%
Vitamin B3 3.025mg 2.251mg 5%
Vitamin C 0mg 4.8mg 5%
Starch 10.37g 4%
Vitamin E 0.07mg 0.51mg 3%
Monounsaturated fat 0.391g 0.161g 1%
Vitamin B2 0.215mg 0.233mg 1%
Sodium 49mg 15mg 1%
Saturated fat 0.226g 0.348g 1%
Fats 1.36g 1.15g 0%
Net carbs 9.97g 46.32g N/A
Sugar 0.46g 6.6g N/A
Trans fat 0.003g 0g N/A
Polyunsaturated fat 0.426g 0.384g 0%
Tryptophan 0.04mg 0.26mg 0%
Threonine 0.083mg 0.782mg 0%
Isoleucine 0.105mg 1.008mg 0%
Leucine 0.2mg 1.847mg 0%
Lysine 0.135mg 1.664mg 0%
Methionine 0.04mg 0.286mg 0%
Phenylalanine 0.13mg 1.443mg 0%
Valine 0.151mg 1.237mg 0%
Histidine 0.057mg 0.695mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Oatmeal
79%
Mung bean
Minerals Daily Need Coverage Score
45%
Oatmeal
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 6.14g)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 0.122g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $1.5)
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 48)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.