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  6. Oats vs. Mung bean

Oats vs. Mung bean — In-Depth Nutrition Comparison

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How are oats and mung beans different?

  • Oats are richer in manganese, phosphorus, vitamin B1, and zinc, while mung beans are higher in folate, copper, iron, potassium, fiber, and vitamin B6.
  • Oats cover your daily need for manganese, 169% more than mung beans.
  • Oats have a higher glycemic index (59) than mung beans (31).

Oats and Mung beans, mature seeds, raw types were used in this article.

Infographic

Oats 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.
Oats
Oats
4
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more ZincZinc +48.1%
Contains more PhosphorusPhosphorus +42.5%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +375%
Contains more CalciumCalcium +144.4%
Contains more PotassiumPotassium +190.4%
Contains more IronIron +42.8%
Contains more CopperCopper +50.3%
~equal in Magnesium ~189mg

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
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin B1Vitamin B1 +22.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin B3Vitamin B3 +134.2%
Contains more Vitamin B5Vitamin B5 +41.6%
Contains more Vitamin B6Vitamin B6 +221%
Contains more FolateFolate +1016.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Oats Mung bean DV% diff.
Manganese 4.916mg 1.035mg 169%
Folate 56µg 625µg 142%
Copper 0.626mg 0.941mg 35%
Iron 4.72mg 6.74mg 25%
Potassium 429mg 1246mg 24%
Fiber 10.6g 16.3g 23%
Phosphorus 523mg 367mg 22%
Vitamin B6 0.119mg 0.382mg 20%
Choline 97.9mg 18%
Selenium 8.2µg 15%
Protein 16.89g 23.86g 14%
Polyunsaturated fat 2.535g 0.384g 14%
Zinc 3.97mg 2.68mg 12%
Vitamin B1 0.763mg 0.621mg 12%
Vitamin B5 1.349mg 1.91mg 11%
Fats 6.9g 1.15g 9%
Calcium 54mg 132mg 8%
Vitamin B3 0.961mg 2.251mg 8%
Vitamin K 9µg 8%
Vitamin B2 0.139mg 0.233mg 7%
Vitamin C 0mg 4.8mg 5%
Monounsaturated fat 2.178g 0.161g 5%
Saturated fat 1.217g 0.348g 4%
Magnesium 177mg 189mg 3%
Vitamin E 0.51mg 3%
Calories 389kcal 347kcal 2%
Carbs 66.27g 62.62g 1%
Sodium 2mg 15mg 1%
Vitamin A 0µg 6µg 1%
Protein per 100 calories 4.3g 6.9g N/A
Calories per 10 g protein 230kcal 145kcal N/A
Weight per 100 calories 26g 29g N/A
Unsaturated / Saturated Fat ratio 3.9 1.6 N/A
Net carbs 55.67g 46.32g N/A
Sugar 6.6g N/A
Tryptophan 0.234mg 0.26mg 0%
Threonine 0.575mg 0.782mg 0%
Isoleucine 0.694mg 1.008mg 0%
Leucine 1.284mg 1.847mg 0%
Lysine 0.701mg 1.664mg 0%
Methionine 0.312mg 0.286mg 0%
Phenylalanine 0.895mg 1.443mg 0%
Valine 0.937mg 1.237mg 0%
Histidine 0.405mg 0.695mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
2
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
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 +500%
Contains more ProteinProtein +41.3%
Contains more WaterWater +10.1%
Contains more OtherOther +93%
~equal in Carbs ~62.62g

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 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +1252.8%
Contains more Poly. FatPolyunsaturated fat +560.2%
Contains less Sat. FatSaturated fat -71.4%

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 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.