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  6. Oats vs. Mung beans

Oats vs. Mung beans — In-Depth Nutrition Comparison

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How are oats and mung beans different?

  • Oats are higher in manganese, phosphorus, copper, vitamin B1, iron, magnesium, zinc, vitamin B5, and fiber; however, mung beans are richer in folate.
  • Daily need coverage for manganese for oats is 201% higher.
  • Oats contain 5 times more phosphorus than mung beans. While oats contain 523mg of phosphorus, mung beans contain only 99mg.
  • Mung beans have a lower glycemic index (42) than oats (59).

Oats and Mung beans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Oats vs Mung beans 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.
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Contains more MagnesiumMagnesium +268.8%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +61.3%
Contains more IronIron +237.1%
Contains more CopperCopper +301.3%
Contains more ZincZinc +372.6%
Contains more PhosphorusPhosphorus +428.3%
Contains more ManganeseManganese +1549.7%
~equal in Sodium ~2mg

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.
Oats
Oats
5
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 3.3% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Contains more Vitamin B1Vitamin B1 +365.2%
Contains more Vitamin B2Vitamin B2 +127.9%
Contains more Vitamin B3Vitamin B3 +66.6%
Contains more Vitamin B5Vitamin B5 +229%
Contains more Vitamin B6Vitamin B6 +77.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +183.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Mung beans DV% diff.
Manganese 4.916mg 0.298mg 201%
Phosphorus 523mg 99mg 61%
Copper 0.626mg 0.156mg 52%
Vitamin B1 0.763mg 0.164mg 50%
Iron 4.72mg 1.4mg 42%
Magnesium 177mg 48mg 31%
Zinc 3.97mg 0.84mg 28%
Folate 56µg 159µg 26%
Protein 16.89g 7.02g 20%
Vitamin B5 1.349mg 0.41mg 19%
Polyunsaturated fat 2.535g 0.128g 16%
Carbs 66.27g 19.15g 16%
Calories 389kcal 105kcal 14%
Fiber 10.6g 7.6g 12%
Fats 6.9g 0.38g 10%
Vitamin B2 0.139mg 0.061mg 6%
Monounsaturated fat 2.178g 0.054g 5%
Saturated fat 1.217g 0.116g 5%
Potassium 429mg 266mg 5%
Selenium 2.5µg 5%
Choline 29.4mg 5%
Vitamin B6 0.119mg 0.067mg 4%
Calcium 54mg 27mg 3%
Vitamin K 2.7µg 2%
Vitamin B3 0.961mg 0.577mg 2%
Vitamin C 0mg 1mg 1%
Vitamin E 0.15mg 1%
Net carbs 55.67g 11.55g N/A
Sugar 2g N/A
Sodium 2mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.234mg 0.076mg 0%
Threonine 0.575mg 0.23mg 0%
Isoleucine 0.694mg 0.297mg 0%
Leucine 1.284mg 0.544mg 0%
Lysine 0.701mg 0.49mg 0%
Methionine 0.312mg 0.084mg 0%
Phenylalanine 0.895mg 0.425mg 0%
Valine 0.937mg 0.364mg 0%
Histidine 0.405mg 0.205mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more ProteinProtein +140.6%
Contains more FatsFats +1715.8%
Contains more CarbsCarbs +246.1%
Contains more OtherOther +117.7%
Contains more WaterWater +783.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
39% 18% 43%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
Contains more Mono. FatMonounsaturated fat +3933.3%
Contains more Poly. FatPolyunsaturated fat +1880.5%
Contains less Sat. FatSaturated fat -90.5%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.