Quinoa vs. Mung bean — In-Depth Nutrition Comparison
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What are the differences between quinoa and mung beans?
- Mung beans are richer than quinoa in folate, copper, iron, fiber, vitamin B1, potassium, phosphorus, magnesium, vitamin B6, and manganese.
- Mung beans' daily need coverage for folate is 146% more.
- The glycemic index of mung beans is lower.
We used Quinoa, cooked and Mung beans, mature seeds, raw types in this article.
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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.
| Contains less SodiumSodium | -53.3% |
| Contains more MagnesiumMagnesium | +195.3% |
| Contains more CalciumCalcium | +676.5% |
| Contains more PotassiumPotassium | +624.4% |
| Contains more IronIron | +352.3% |
| Contains more CopperCopper | +390.1% |
| Contains more ZincZinc | +145.9% |
| Contains more PhosphorusPhosphorus | +141.4% |
| Contains more ManganeseManganese | +64% |
| Contains more SeleniumSelenium | +192.9% |
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.
| Contains more Vitamin EVitamin E | +23.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +480.4% |
| Contains more Vitamin B2Vitamin B2 | +111.8% |
| Contains more Vitamin B3Vitamin B3 | +446.4% |
| Contains more Vitamin B6Vitamin B6 | +210.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1388.1% |
| Contains more CholineCholine | +325.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 42µg | 625µg | 146% |
| Copper | 0.192mg | 0.941mg | 83% |
| Iron | 1.49mg | 6.74mg | 66% |
| Fiber | 2.8g | 16.3g | 54% |
| Vitamin B1 | 0.107mg | 0.621mg | 43% |
| Protein | 4.4g | 23.86g | 39% |
| Vitamin B5 | 1.91mg | 38% | |
| Potassium | 172mg | 1246mg | 32% |
| Phosphorus | 152mg | 367mg | 31% |
| Magnesium | 64mg | 189mg | 30% |
| Vitamin B6 | 0.123mg | 0.382mg | 20% |
| Manganese | 0.631mg | 1.035mg | 18% |
| Carbs | 21.3g | 62.62g | 14% |
| Choline | 23mg | 97.9mg | 14% |
| Zinc | 1.09mg | 2.68mg | 14% |
| Calcium | 17mg | 132mg | 12% |
| Vitamin B3 | 0.412mg | 2.251mg | 11% |
| Calories | 120kcal | 347kcal | 11% |
| Selenium | 2.8µg | 8.2µg | 10% |
| Vitamin B2 | 0.11mg | 0.233mg | 9% |
| Vitamin K | 0µg | 9µg | 8% |
| Starch | 17.63g | 7% | |
| Vitamin C | 0mg | 4.8mg | 5% |
| Polyunsaturated fat | 1.078g | 0.384g | 5% |
| Vitamin E | 0.63mg | 0.51mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Saturated fat | 0.231g | 0.348g | 1% |
| Monounsaturated fat | 0.528g | 0.161g | 1% |
| Fats | 1.92g | 1.15g | 1% |
| Net carbs | 18.5g | 46.32g | N/A |
| Sugar | 0.87g | 6.6g | N/A |
| Sodium | 7mg | 15mg | 0% |
| Tryptophan | 0.052mg | 0.26mg | 0% |
| Threonine | 0.131mg | 0.782mg | 0% |
| Isoleucine | 0.157mg | 1.008mg | 0% |
| Leucine | 0.261mg | 1.847mg | 0% |
| Lysine | 0.239mg | 1.664mg | 0% |
| Methionine | 0.096mg | 0.286mg | 0% |
| Phenylalanine | 0.185mg | 1.443mg | 0% |
| Valine | 0.185mg | 1.237mg | 0% |
| Histidine | 0.127mg | 0.695mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +67% |
| Contains more WaterWater | +691.3% |
| Contains more ProteinProtein | +442.3% |
| Contains more CarbsCarbs | +194% |
| Contains more OtherOther | +331.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -33.6% |
| Contains more Mono. FatMonounsaturated fat | +228% |
| Contains more Poly. FatPolyunsaturated fat | +180.7% |