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Salsa vs. Mung bean — In-Depth Nutrition Comparison

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How are salsa and mung beans different?

  • Mung beans are higher than salsa in folate, copper, fiber, iron, phosphorus, vitamin B1, magnesium, potassium, and zinc.
  • Mung beans cover your daily need for folate, 152% more than salsa.
  • Salsa contains 29 times more sodium than mung beans. Salsa contains 430mg of sodium, while mung beans contain 15mg.

USDA Commodity, salsa and Mung beans, mature seeds, raw types were used in this article.

Infographic

Salsa 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.
Salsa
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
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 more MagnesiumMagnesium +1081.3%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +361.5%
Contains more IronIron +200.9%
Contains more CopperCopper +880.2%
Contains more ZincZinc +1476.5%
Contains more PhosphorusPhosphorus +1123.3%
Contains less SodiumSodium -96.5%
Contains more SeleniumSelenium +1950%

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.
Salsa
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin AVitamin A +366.7%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin B1Vitamin B1 +1142%
Contains more Vitamin B2Vitamin B2 +676.7%
Contains more Vitamin B3Vitamin B3 +108.4%
Contains more Vitamin B6Vitamin B6 +156.4%
Contains more FolateFolate +3189.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 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 +891.2%
Contains more ProteinProtein +1490.7%
Contains more FatsFats +475%
Contains more CarbsCarbs +794.6%
Contains more OtherOther +107.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salsa
1
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 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 -91.7%
Contains more Mono. FatMonounsaturated fat +906.3%
Contains more Poly. FatPolyunsaturated fat +258.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salsa Mung bean
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Salsa Mung bean DV% diff.
Folate 19µg 625µg 152%
Copper 0.096mg 0.941mg 94%
Fiber 1.4g 16.3g 60%
Iron 2.24mg 6.74mg 56%
Vitamin B1 0.05mg 0.621mg 48%
Phosphorus 30mg 367mg 48%
Manganese 1.035mg 45%
Protein 1.5g 23.86g 45%
Magnesium 16mg 189mg 41%
Vitamin B5 1.91mg 38%
Potassium 270mg 1246mg 29%
Zinc 0.17mg 2.68mg 23%
Carbs 7g 62.62g 19%
Vitamin B6 0.149mg 0.382mg 18%
Choline 97.9mg 18%
Sodium 430mg 15mg 18%
Vitamin B2 0.03mg 0.233mg 16%
Calories 36kcal 347kcal 16%
Selenium 0.4µg 8.2µg 14%
Calcium 12mg 132mg 12%
Vitamin K 9µg 8%
Vitamin B3 1.08mg 2.251mg 7%
Vitamin E 0.51mg 3%
Polyunsaturated fat 0.107g 0.384g 2%
Vitamin A 28µg 6µg 2%
Vitamin C 4mg 4.8mg 1%
Fats 0.2g 1.15g 1%
Saturated fat 0.029g 0.348g 1%
Net carbs 5.6g 46.32g N/A
Sugar 6.6g N/A
Monounsaturated fat 0.016g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salsa Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Salsa
79%
Mung bean
Minerals Daily Need Coverage Score
23%
Salsa
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 6.6g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.319g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 31)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $1.5)
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 415mg)
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

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. 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.