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  6. Oatmeal vs. Mung bean

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% 26% 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% 6.8% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin AVitamin A +279.8%
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 Opinion
Calories 68kcal 347kcal Mung bean
Protein 2.37g 23.86g Mung bean
Fats 1.36g 1.15g Oatmeal
Vitamin C 0mg 4.8mg Mung bean
Net carbs 9.97g 46.32g Mung bean
Carbs 11.67g 62.62g Mung bean
Magnesium 26mg 189mg Mung bean
Calcium 80mg 132mg Mung bean
Potassium 61mg 1246mg Mung bean
Iron 5.96mg 6.74mg Mung bean
Sugar 0.46g 6.6g Oatmeal
Fiber 1.7g 16.3g Mung bean
Copper 0.066mg 0.941mg Mung bean
Zinc 0.62mg 2.68mg Mung bean
Starch 10.37g Oatmeal
Phosphorus 77mg 367mg Mung bean
Sodium 49mg 15mg Mung bean
Vitamin A 433IU 114IU Oatmeal
Vitamin A 130µg 6µg Oatmeal
Vitamin E 0.07mg 0.51mg Mung bean
Manganese 0.558mg 1.035mg Mung bean
Selenium 5µg 8.2µg Mung bean
Vitamin B1 0.26mg 0.621mg Mung bean
Vitamin B2 0.215mg 0.233mg Mung bean
Vitamin B3 3.025mg 2.251mg Oatmeal
Vitamin B5 0.317mg 1.91mg Mung bean
Vitamin B6 0.29mg 0.382mg Mung bean
Vitamin K 0.4µg 9µg Mung bean
Folate 44µg 625µg Mung bean
Trans Fat 0.003g 0g Mung bean
Choline 4.7mg 97.9mg Mung bean
Saturated Fat 0.226g 0.348g Oatmeal
Monounsaturated Fat 0.391g 0.161g Oatmeal
Polyunsaturated fat 0.426g 0.384g Oatmeal
Tryptophan 0.04mg 0.26mg Mung bean
Threonine 0.083mg 0.782mg Mung bean
Isoleucine 0.105mg 1.008mg Mung bean
Leucine 0.2mg 1.847mg Mung bean
Lysine 0.135mg 1.664mg Mung bean
Methionine 0.04mg 0.286mg Mung bean
Phenylalanine 0.13mg 1.443mg Mung bean
Valine 0.151mg 1.237mg Mung bean
Histidine 0.057mg 0.695mg Mung bean

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
25%
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.