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Oat vs. Mung beans — In-Depth Nutrition Comparison

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How are Oat and Mung beans different?

  • Oat is 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 from Oat is 201% higher.
  • Oat contains 5 times more Phosphorus than Mung beans. While Oat contains 523mg of Phosphorus, Mung beans contain only 99mg.

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

Infographic

Oat 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.
Oat
8
:
Contains more Calcium +100%
Contains more Iron +237.1%
Contains more Magnesium +268.8%
Contains more Phosphorus +428.3%
Contains more Potassium +61.3%
Contains more Zinc +372.6%
Contains more Copper +301.3%
Contains more Manganese +1549.7%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 53% 35% 43% 24% 1% 23% 53% 39% 14%
Contains more Calcium +100%
Contains more Iron +237.1%
Contains more Magnesium +268.8%
Contains more Phosphorus +428.3%
Contains more Potassium +61.3%
Contains more Zinc +372.6%
Contains more Copper +301.3%
Contains more Manganese +1549.7%
Equal in Sodium - 2

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.
Oat
5
:
Contains more Vitamin B1 +365.2%
Contains more Vitamin B2 +127.9%
Contains more Vitamin B3 +66.6%
Contains more Vitamin B5 +229%
Contains more Vitamin B6 +77.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +183.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 41% 15% 11% 25% 16% 120% 0% 7%
Contains more Vitamin B1 +365.2%
Contains more Vitamin B2 +127.9%
Contains more Vitamin B3 +66.6%
Contains more Vitamin B5 +229%
Contains more Vitamin B6 +77.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +183.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
4
:
Contains more Protein +140.6%
Contains more Fats +1715.8%
Contains more Carbs +246.1%
Contains more Other +117.7%
Contains more Water +783.9%
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 Protein +140.6%
Contains more Fats +1715.8%
Contains more Carbs +246.1%
Contains more Other +117.7%
Contains more Water +783.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
2
:
Contains more Monounsaturated Fat +3933.3%
Contains more Polyunsaturated fat +1880.5%
Contains less Saturated Fat -90.5%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
39% 18% 43%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.054 g
Polyunsaturated fat: 0.128 g
Contains more Monounsaturated Fat +3933.3%
Contains more Polyunsaturated fat +1880.5%
Contains less Saturated Fat -90.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Mung beans
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Mung beans Opinion
Net carbs 55.67g 11.55g Oat
Protein 16.89g 7.02g Oat
Fats 6.9g 0.38g Oat
Carbs 66.27g 19.15g Oat
Calories 389kcal 105kcal Oat
Sugar 2g Oat
Fiber 10.6g 7.6g Oat
Calcium 54mg 27mg Oat
Iron 4.72mg 1.4mg Oat
Magnesium 177mg 48mg Oat
Phosphorus 523mg 99mg Oat
Potassium 429mg 266mg Oat
Sodium 2mg 2mg
Zinc 3.97mg 0.84mg Oat
Copper 0.626mg 0.156mg Oat
Manganese 4.916mg 0.298mg Oat
Selenium 2.5µg Mung beans
Vitamin A 0IU 24IU Mung beans
Vitamin A RAE 0µg 1µg Mung beans
Vitamin E 0.15mg Mung beans
Vitamin C 0mg 1mg Mung beans
Vitamin B1 0.763mg 0.164mg Oat
Vitamin B2 0.139mg 0.061mg Oat
Vitamin B3 0.961mg 0.577mg Oat
Vitamin B5 1.349mg 0.41mg Oat
Vitamin B6 0.119mg 0.067mg Oat
Folate 56µg 159µg Mung beans
Vitamin K 2.7µg Mung beans
Tryptophan 0.234mg 0.076mg Oat
Threonine 0.575mg 0.23mg Oat
Isoleucine 0.694mg 0.297mg Oat
Leucine 1.284mg 0.544mg Oat
Lysine 0.701mg 0.49mg Oat
Methionine 0.312mg 0.084mg Oat
Phenylalanine 0.895mg 0.425mg Oat
Valine 0.937mg 0.364mg Oat
Histidine 0.405mg 0.205mg Oat
Saturated Fat 1.217g 0.116g Mung beans
Monounsaturated Fat 2.178g 0.054g Oat
Polyunsaturated fat 2.535g 0.128g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Mung beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Oat
20%
Mung beans
Minerals Daily Need Coverage Score
154%
Oat
29%
Mung beans

Comparison summary

Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 2g)
Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 1.101g)
Which food is lower in glycemic index?
Mung beans
Mung beans is lower in glycemic index (difference - 17)
Which food is cheaper?
Mung beans
Mung beans is cheaper (difference - $0.6)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat - 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.