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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
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
1
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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oats Mung bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat 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 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%
Polyunsaturated fat 2.535g 0.384g 14%
Protein 16.89g 23.86g 14%
Vitamin B1 0.763mg 0.621mg 12%
Zinc 3.97mg 2.68mg 12%
Vitamin B5 1.349mg 1.91mg 11%
Fats 6.9g 1.15g 9%
Vitamin B3 0.961mg 2.251mg 8%
Calcium 54mg 132mg 8%
Vitamin K 9µg 8%
Vitamin B2 0.139mg 0.233mg 7%
Monounsaturated fat 2.178g 0.161g 5%
Vitamin C 0mg 4.8mg 5%
Saturated fat 1.217g 0.348g 4%
Vitamin E 0.51mg 3%
Magnesium 177mg 189mg 3%
Calories 389kcal 347kcal 2%
Vitamin A 0µg 6µg 1%
Sodium 2mg 15mg 1%
Carbs 66.27g 62.62g 1%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats 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
30%
Oats
79%
Mung bean
Minerals Daily Need Coverage Score
154%
Oats
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 13mg)
Which food is cheaper?
Oats
Oats is cheaper (difference - $0.9)
Which food is lower in Saturated fat?
Mung bean
Mung bean is lower in Saturated fat (difference - 0.869g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 28)
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. 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.