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  6. Pomegranate vs. Mung bean

Pomegranate vs. Mung bean — In-Depth Nutrition Comparison

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What are the main differences between pomegranate and mung beans?

  • Pomegranate has less folate, copper, iron, fiber, phosphorus, vitamin B1, magnesium, manganese, vitamin B5, and potassium than mung beans.
  • Mung beans' daily need coverage for folate is 147% higher.

We used Pomegranates, raw and Mung beans, mature seeds, raw types in this comparison.

Infographic

Pomegranate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
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 less SodiumSodium -80%
Contains more MagnesiumMagnesium +1475%
Contains more CalciumCalcium +1220%
Contains more PotassiumPotassium +428%
Contains more IronIron +2146.7%
Contains more CopperCopper +495.6%
Contains more ZincZinc +665.7%
Contains more PhosphorusPhosphorus +919.4%
Contains more ManganeseManganese +769.7%
Contains more SeleniumSelenium +1540%

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.
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin CVitamin C +112.5%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin KVitamin K +82.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +826.9%
Contains more Vitamin B2Vitamin B2 +339.6%
Contains more Vitamin B3Vitamin B3 +668.3%
Contains more Vitamin B5Vitamin B5 +406.6%
Contains more Vitamin B6Vitamin B6 +409.3%
Contains more FolateFolate +1544.7%
Contains more CholineCholine +1188.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Mung bean DV% diff.
Folate 38µg 625µg 147%
Copper 0.158mg 0.941mg 87%
Iron 0.3mg 6.74mg 81%
Fiber 4g 16.3g 49%
Phosphorus 36mg 367mg 47%
Vitamin B1 0.067mg 0.621mg 46%
Protein 1.67g 23.86g 44%
Magnesium 12mg 189mg 42%
Manganese 0.119mg 1.035mg 40%
Vitamin B5 0.377mg 1.91mg 31%
Potassium 236mg 1246mg 30%
Vitamin B6 0.075mg 0.382mg 24%
Zinc 0.35mg 2.68mg 21%
Choline 7.6mg 97.9mg 16%
Carbs 18.7g 62.62g 15%
Vitamin B2 0.053mg 0.233mg 14%
Selenium 0.5µg 8.2µg 14%
Calories 83kcal 347kcal 13%
Vitamin B3 0.293mg 2.251mg 12%
Calcium 10mg 132mg 12%
Vitamin K 16.4µg 9µg 6%
Vitamin C 10.2mg 4.8mg 6%
Polyunsaturated fat 0.079g 0.384g 2%
Vitamin E 0.6mg 0.51mg 1%
Sodium 3mg 15mg 1%
Saturated fat 0.12g 0.348g 1%
Vitamin A 0µg 6µg 1%
Fats 1.17g 1.15g 0%
Net carbs 14.7g 46.32g N/A
Sugar 13.67g 6.6g N/A
Monounsaturated fat 0.093g 0.161g 0%
Tryptophan 0.26mg 0%
Threonine 0.782mg 0%
Isoleucine 1.008mg 0%
Leucine 1.847mg 0%
Lysine 1.664mg 0%
Methionine 0.286mg 0%
Phenylalanine 1.443mg 0%
Valine 1.237mg 0%
Histidine 0.695mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 WaterWater +761.1%
Contains more ProteinProtein +1328.7%
Contains more CarbsCarbs +234.9%
Contains more OtherOther +526.4%
~equal in Fats ~1.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 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 -65.5%
Contains more Mono. FatMonounsaturated fat +73.1%
Contains more Poly. FatPolyunsaturated fat +386.1%

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.