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  6. Porridge vs. Mung beans

Porridge vs. Mung beans — In-Depth Nutrition Comparison

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The main differences between porridge and mung beans

  • Porridge has more iron; however, mung beans have more folate, fiber, manganese, copper, phosphorus, magnesium, vitamin B1, potassium, and vitamin B5.
  • Daily need coverage for folate for mung beans is 37% higher.
  • Mung beans have 3 times less iron than porridge. Porridge has 3.74mg of iron, while mung beans have 1.4mg.
  • Porridge has a higher glycemic index than mung beans.

Food types used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Mung beans, mature seeds, cooked, boiled, without salt.

Infographic

Porridge vs Mung beans 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" 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Contains more CalciumCalcium +222.2%
Contains more IronIron +167.1%
Contains more SeleniumSelenium +12%
Contains more MagnesiumMagnesium +860%
Contains more PotassiumPotassium +1562.5%
Contains more CopperCopper +290%
Contains more ZincZinc +546.2%
Contains more PhosphorusPhosphorus +560%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 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 3.3% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +198.2%
Contains more Vitamin B2Vitamin B2 +144%
Contains more Vitamin B3Vitamin B3 +11%
Contains more Vitamin B5Vitamin B5 +477.5%
Contains more Vitamin B6Vitamin B6 +415.4%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +1225%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Mung beans DV% diff.
Folate 12µg 159µg 37%
Iron 3.74mg 1.4mg 29%
Fiber 0.5g 7.6g 28%
Manganese 0mg 0.298mg 13%
Copper 0.04mg 0.156mg 13%
Phosphorus 15mg 99mg 12%
Protein 1.44g 7.02g 11%
Magnesium 5mg 48mg 10%
Vitamin B1 0.055mg 0.164mg 9%
Vitamin B5 0.071mg 0.41mg 7%
Potassium 16mg 266mg 7%
Calcium 87mg 27mg 6%
Zinc 0.13mg 0.84mg 6%
Choline 29.4mg 5%
Vitamin B6 0.013mg 0.067mg 4%
Vitamin B2 0.025mg 0.061mg 3%
Calories 50kcal 105kcal 3%
Carbs 10.52g 19.15g 3%
Vitamin K 0.1µg 2.7µg 2%
Vitamin E 0.02mg 0.15mg 1%
Selenium 2.8µg 2.5µg 1%
Vitamin C 0mg 1mg 1%
Fats 0.21g 0.38g 0%
Net carbs 10.02g 11.55g N/A
Sugar 0.03g 2g N/A
Sodium 6mg 2mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B3 0.52mg 0.577mg 0%
Saturated fat 0.033g 0.116g 0%
Monounsaturated fat 0.028g 0.054g 0%
Polyunsaturated fat 0.114g 0.128g 0%
Tryptophan 0.02mg 0.076mg 0%
Threonine 0.045mg 0.23mg 0%
Isoleucine 0.063mg 0.297mg 0%
Leucine 0.11mg 0.544mg 0%
Lysine 0.037mg 0.49mg 0%
Methionine 0.027mg 0.084mg 0%
Phenylalanine 0.078mg 0.425mg 0%
Valine 0.07mg 0.364mg 0%
Histidine 0.033mg 0.205mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more WaterWater +20.6%
Contains more ProteinProtein +387.5%
Contains more FatsFats +81%
Contains more CarbsCarbs +82%
Contains more OtherOther +259.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
39% 18% 43%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
Contains less Sat. FatSaturated fat -71.6%
Contains more Mono. FatMonounsaturated fat +92.9%
Contains more Poly. FatPolyunsaturated fat +12.3%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.