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Rice vs. Mung bean — In-Depth Nutrition Comparison

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A recap on the differences between rice and mung beans

  • Rice has less folate, copper, iron, fiber, phosphorus, magnesium, vitamin B1, potassium, vitamin B5, and manganese.
  • Mung beans cover your daily folate needs 142% more than rice.
  • The glycemic index of rice is higher.

Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Mung beans, mature seeds, raw.

Infographic

Rice 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.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 -93.3%
Contains more MagnesiumMagnesium +1475%
Contains more CalciumCalcium +1220%
Contains more PotassiumPotassium +3460%
Contains more IronIron +461.7%
Contains more CopperCopper +1263.8%
Contains more ZincZinc +446.9%
Contains more PhosphorusPhosphorus +753.5%
Contains more ManganeseManganese +119.3%
~equal in Selenium ~8.2µg

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.
Rice
Rice
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1175%
Contains more Vitamin B1Vitamin B1 +281%
Contains more Vitamin B2Vitamin B2 +1692.3%
Contains more Vitamin B3Vitamin B3 +52.5%
Contains more Vitamin B5Vitamin B5 +389.7%
Contains more Vitamin B6Vitamin B6 +310.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +977.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Mung bean DV% diff.
Folate 58µg 625µg 142%
Copper 0.069mg 0.941mg 97%
Iron 1.2mg 6.74mg 69%
Fiber 0.4g 16.3g 64%
Phosphorus 43mg 367mg 46%
Protein 2.69g 23.86g 42%
Magnesium 12mg 189mg 42%
Vitamin B1 0.163mg 0.621mg 38%
Potassium 35mg 1246mg 36%
Vitamin B5 0.39mg 1.91mg 30%
Manganese 0.472mg 1.035mg 24%
Vitamin B6 0.093mg 0.382mg 22%
Zinc 0.49mg 2.68mg 20%
Vitamin B2 0.013mg 0.233mg 17%
Choline 2.1mg 97.9mg 17%
Calcium 10mg 132mg 12%
Calories 130kcal 347kcal 11%
Carbs 28.17g 62.62g 11%
Vitamin K 0µg 9µg 8%
Vitamin C 0mg 4.8mg 5%
Vitamin B3 1.476mg 2.251mg 5%
Vitamin E 0.04mg 0.51mg 3%
Polyunsaturated fat 0.076g 0.384g 2%
Fats 0.28g 1.15g 1%
Sodium 1mg 15mg 1%
Vitamin A 0µg 6µg 1%
Selenium 7.5µg 8.2µg 1%
Saturated fat 0.077g 0.348g 1%
Protein per 100 calories 2.1g 6.9g N/A
Calories per 10 g protein 483kcal 145kcal N/A
Weight per 100 calories 77g 29g N/A
Net carbs 27.77g 46.32g N/A
Sugar 0.05g 6.6g N/A
Monounsaturated fat 0.088g 0.161g 0%
Tryptophan 0.031mg 0.26mg 0%
Threonine 0.096mg 0.782mg 0%
Isoleucine 0.116mg 1.008mg 0%
Leucine 0.222mg 1.847mg 0%
Lysine 0.097mg 1.664mg 0%
Methionine 0.063mg 0.286mg 0%
Phenylalanine 0.144mg 1.443mg 0%
Valine 0.164mg 1.237mg 0%
Histidine 0.063mg 0.695mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +656.2%
Contains more ProteinProtein +787%
Contains more FatsFats +310.7%
Contains more CarbsCarbs +122.3%
Contains more OtherOther +690.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -77.9%
Contains more Mono. FatMonounsaturated fat +83%
Contains more Poly. FatPolyunsaturated fat +405.3%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.