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Oat vs Mung bean - In-Depth Nutrition Comparison

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How are Oat and Mung bean different?

  • Oat is richer in Manganese, Phosphorus, Vitamin B1, and Zinc, while Mung bean is higher in Folate, Copper, Iron, Potassium, Fiber, and Vitamin B6.
  • Oat covers your daily need of Manganese 169% more than Mung bean.

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

Infographic

Oat vs Mung bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
3
:
Contains more Phosphorus +42.5%
Contains less Sodium -86.7%
Contains more Zinc +48.1%
Contains more Calcium +144.4%
Contains more Iron +42.8%
Contains more Potassium +190.4%
Contains more Copper +50.3%
Equal in Magnesium - 189
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Contains more Phosphorus +42.5%
Contains less Sodium -86.7%
Contains more Zinc +48.1%
Contains more Calcium +144.4%
Contains more Iron +42.8%
Contains more Potassium +190.4%
Contains more Copper +50.3%
Equal in Magnesium - 189

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oat
1
:
Contains more Vitamin B1 +22.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +134.2%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +221%
Contains more Folate +1016.1%
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 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Contains more Vitamin B1 +22.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.6%
Contains more Vitamin B3 +134.2%
Contains more Vitamin B5 +41.6%
Contains more Vitamin B6 +221%
Contains more Folate +1016.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oat 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 Oat Mung bean Opinion
Net carbs 55.67g 46.32g Oat
Protein 16.89g 23.86g Mung bean
Fats 6.9g 1.15g Oat
Carbs 66.27g 62.62g Oat
Calories 389kcal 347kcal Oat
Starch g g
Fructose g g
Sugar g 6.6g Oat
Fiber 10.6g 16.3g Mung bean
Calcium 54mg 132mg Mung bean
Iron 4.72mg 6.74mg Mung bean
Magnesium 177mg 189mg Mung bean
Phosphorus 523mg 367mg Oat
Potassium 429mg 1246mg Mung bean
Sodium 2mg 15mg Oat
Zinc 3.97mg 2.68mg Oat
Copper 0.626mg 0.941mg Mung bean
Vitamin A 0IU 114IU Mung bean
Vitamin E mg 0.51mg Mung bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4.8mg Mung bean
Vitamin B1 0.763mg 0.621mg Oat
Vitamin B2 0.139mg 0.233mg Mung bean
Vitamin B3 0.961mg 2.251mg Mung bean
Vitamin B5 1.349mg 1.91mg Mung bean
Vitamin B6 0.119mg 0.382mg Mung bean
Folate 56µg 625µg Mung bean
Vitamin B12 0µg 0µg
Vitamin K µg 9µg Mung bean
Tryptophan 0.234mg 0.26mg Mung bean
Threonine 0.575mg 0.782mg Mung bean
Isoleucine 0.694mg 1.008mg Mung bean
Leucine 1.284mg 1.847mg Mung bean
Lysine 0.701mg 1.664mg Mung bean
Methionine 0.312mg 0.286mg Oat
Phenylalanine 0.895mg 1.443mg Mung bean
Valine 0.937mg 1.237mg Mung bean
Histidine 0.405mg 0.695mg Mung bean
Cholesterol 0mg 0mg
Trans Fat g 0g Oat
Saturated Fat 1.217g 0.348g Mung bean
Monounsaturated Fat 2.178g 0.161g Oat
Polyunsaturated fat 2.535g 0.384g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Mung bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Oat
82
Mung bean
Mineral Summary Score
112
Oat
135
Mung bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
101%
Oat
143%
Mung bean
Carbohydrates
66%
Oat
63%
Mung bean
Fats
32%
Oat
5%
Mung bean

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 13mg)
Which food is cheaper?
Oat
Oat 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oat - 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.