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  6. Pilaf vs. Mung bean

Pilaf vs. Mung bean — In-Depth Nutrition Comparison

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Important differences between pilaf and mung beans

  • Pilaf has more selenium and vitamin B3; however, mung beans are richer in folate, copper, fiber, iron, magnesium, potassium, and phosphorus.
  • Mung beans' daily need coverage for folate is 103% more.
  • Pilaf contains 87 times more sodium than mung beans. Pilaf contains 1303mg of sodium, while mung beans contain 15mg.
  • Pilaf has a higher glycemic index. The glycemic index of pilaf is 60, while the glycemic index of mung beans is 31.

The food varieties used in the comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Mung beans, mature seeds, raw.

Infographic

Pilaf 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.
Pilaf
Pilaf
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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 SeleniumSelenium +295.1%
Contains more MagnesiumMagnesium +490.6%
Contains more CalciumCalcium +59%
Contains more PotassiumPotassium +562.8%
Contains more IronIron +176.2%
Contains more CopperCopper +466.9%
Contains more ZincZinc +165.3%
Contains more PhosphorusPhosphorus +138.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +17.3%

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.
Pilaf
Pilaf
2
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin B3Vitamin B3 +172.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +17.1%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +1175%
Contains more Vitamin B2Vitamin B2 +167.8%
Contains more Vitamin B5Vitamin B5 +167.1%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +194.8%
Contains more CholineCholine +459.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.621mg
~equal in Vitamin B6 ~0.382mg

All nutrients comparison - raw data values

Nutrient Pilaf Mung bean DV% diff.
Folate 212µg 625µg 103%
Copper 0.166mg 0.941mg 86%
Fiber 1.2g 16.3g 60%
Sodium 1303mg 15mg 56%
Iron 2.44mg 6.74mg 54%
Selenium 32.4µg 8.2µg 44%
Magnesium 32mg 189mg 37%
Potassium 188mg 1246mg 31%
Phosphorus 154mg 367mg 30%
Starch 71.23g 29%
Protein 10.42g 23.86g 27%
Vitamin B3 6.127mg 2.251mg 24%
Vitamin B5 0.715mg 1.91mg 24%
Choline 17.5mg 97.9mg 15%
Zinc 1.01mg 2.68mg 15%
Vitamin B2 0.087mg 0.233mg 11%
Manganese 0.882mg 1.035mg 7%
Vitamin K 0.5µg 9µg 7%
Carbs 76.31g 62.62g 5%
Calcium 83mg 132mg 5%
Vitamin E 0.04mg 0.51mg 3%
Vitamin B1 0.603mg 0.621mg 2%
Vitamin B12 0.02µg 0µg 1%
Monounsaturated fat 0.373g 0.161g 1%
Vitamin B6 0.4mg 0.382mg 1%
Calories 359kcal 347kcal 1%
Vitamin C 4.1mg 4.8mg 1%
Fats 1.37g 1.15g 0%
Net carbs 75.11g 46.32g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.53g 6.6g N/A
Vitamin A 4µg 6µg 0%
Saturated fat 0.307g 0.348g 0%
Polyunsaturated fat 0.377g 0.384g 0%
Tryptophan 0.086mg 0.26mg 0%
Threonine 0.221mg 0.782mg 0%
Isoleucine 0.279mg 1.008mg 0%
Leucine 0.523mg 1.847mg 0%
Lysine 0.189mg 1.664mg 0%
Methionine 0.145mg 0.286mg 0%
Phenylalanine 0.32mg 1.443mg 0%
Valine 0.374mg 1.237mg 0%
Histidine 0.15mg 0.695mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 +19.1%
Contains more CarbsCarbs +21.9%
Contains more OtherOther +16.3%
Contains more ProteinProtein +129%
Contains more WaterWater +12.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 less Sat. FatSaturated fat -11.8%
Contains more Mono. FatMonounsaturated fat +131.7%
~equal in Polyunsaturated fat ~0.384g

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.