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Rice vs Mung bean - In-Depth Nutrition Comparison

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A recap on differences between Rice and Mung bean

  • Rice has less Folate, Copper, Iron, Fiber, Phosphorus, Magnesium, Vitamin B1, Potassium, Vitamin B5, and Manganese.
  • Mung bean covers your daily Folate needs 142% more than Rice.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
Contains less Sodium -93.3%
Contains more Iron +461.7%
Contains more Calcium +1220%
Contains more Potassium +3460%
Contains more Magnesium +1475%
Contains more Copper +1263.8%
Contains more Zinc +446.9%
Contains more Phosphorus +753.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 253% 40% 110% 135% 314% 74% 158% 2%
Contains less Sodium -93.3%
Contains more Iron +461.7%
Contains more Calcium +1220%
Contains more Potassium +3460%
Contains more Magnesium +1475%
Contains more Copper +1263.8%
Contains more Zinc +446.9%
Contains more Phosphorus +753.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
0
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1175%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +1692.3%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +389.7%
Contains more Vitamin B6 +310.8%
Contains more Vitamin K +∞%
Contains more Folate +977.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 7% 11% 0% 156% 54% 43% 115% 89% 0% 23% 469%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1175%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +1692.3%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +389.7%
Contains more Vitamin B6 +310.8%
Contains more Vitamin K +∞%
Contains more Folate +977.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Mung bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rice Mung bean Opinion
Calories 130kcal 347kcal Mung bean
Protein 2.69g 23.86g Mung bean
Fats 0.28g 1.15g Mung bean
Vitamin C 0mg 4.8mg Mung bean
Net carbs 27.77g 46.32g Mung bean
Carbs 28.17g 62.62g Mung bean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.2mg 6.74mg Mung bean
Calcium 10mg 132mg Mung bean
Potassium 35mg 1246mg Mung bean
Magnesium 12mg 189mg Mung bean
Sugar 0.05g 6.6g Rice
Fiber 0.4g 16.3g Mung bean
Copper 0.069mg 0.941mg Mung bean
Zinc 0.49mg 2.68mg Mung bean
Starch g g
Phosphorus 43mg 367mg Mung bean
Sodium 1mg 15mg Rice
Vitamin A 0IU 114IU Mung bean
Vitamin E 0.04mg 0.51mg Mung bean
Vitamin D 0µg 0µg
Vitamin B1 0.163mg 0.621mg Mung bean
Vitamin B2 0.013mg 0.233mg Mung bean
Vitamin B3 1.476mg 2.251mg Mung bean
Vitamin B5 0.39mg 1.91mg Mung bean
Vitamin B6 0.093mg 0.382mg Mung bean
Vitamin B12 0µg 0µg
Vitamin K 0µg 9µg Mung bean
Folate 58µg 625µg Mung bean
Trans Fat g 0g Rice
Saturated Fat 0.077g 0.348g Rice
Monounsaturated Fat 0.088g 0.161g Mung bean
Polyunsaturated fat 0.076g 0.384g Mung bean
Tryptophan 0.031mg 0.26mg Mung bean
Threonine 0.096mg 0.782mg Mung bean
Isoleucine 0.116mg 1.008mg Mung bean
Leucine 0.222mg 1.847mg Mung bean
Lysine 0.097mg 1.664mg Mung bean
Methionine 0.063mg 0.286mg Mung bean
Phenylalanine 0.144mg 1.443mg Mung bean
Valine 0.164mg 1.237mg Mung bean
Histidine 0.063mg 0.695mg Mung bean
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Rice
82
Mung bean
Mineral Summary Score
14
Rice
135
Mung bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Rice
143%
Mung bean
Carbohydrates
28%
Rice
63%
Mung bean
Fats
1%
Rice
5%
Mung bean

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 6.55g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.271g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.