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Wafer vs. Mung bean — In-Depth Nutrition Comparison

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What are the differences between wafer and mung beans?

  • Mung beans are richer than wafer in folate, copper, fiber, vitamin B1, iron, phosphorus, magnesium, vitamin B5, potassium, and vitamin B6.
  • Mung beans' daily need coverage for folate is 145% more.
  • The glycemic index of mung beans is lower.

We used Cookies, chocolate wafers and Mung beans, mature seeds, raw types in this article.

Infographic

Wafer 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.
Wafer
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +256.6%
Contains more CalciumCalcium +325.8%
Contains more PotassiumPotassium +493.3%
Contains more IronIron +68.1%
Contains more CopperCopper +103.2%
Contains more ZincZinc +145.9%
Contains more PhosphorusPhosphorus +178%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +48.7%
Contains more SeleniumSelenium +43.9%

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.
Wafer
4
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 EVitamin E +41.2%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +205.9%
Contains more Vitamin B5Vitamin B5 +401.3%
Contains more Vitamin B6Vitamin B6 +649%
Contains more Vitamin KVitamin K +275%
Contains more FolateFolate +1229.8%
Contains more CholineCholine +584.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 FatsFats +1134.8%
Contains more CarbsCarbs +16.1%
Contains more ProteinProtein +261.5%
Contains more WaterWater +101.1%
Contains more OtherOther +66%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 more Mono. FatMonounsaturated fat +2921.7%
Contains more Poly. FatPolyunsaturated fat +981.5%
Contains less Sat. FatSaturated fat -91.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Mung bean DV% diff.
Folate 47µg 625µg 145%
Copper 0.463mg 0.941mg 53%
Fiber 3.4g 16.3g 52%
Vitamin B1 0.203mg 0.621mg 35%
Protein 6.6g 23.86g 35%
Phosphorus 132mg 367mg 34%
Iron 4.01mg 6.74mg 34%
Magnesium 53mg 189mg 32%
Vitamin B5 0.381mg 1.91mg 31%
Potassium 210mg 1246mg 30%
Polyunsaturated fat 4.153g 0.384g 25%
Vitamin B6 0.051mg 0.382mg 25%
Sodium 580mg 15mg 25%
Fats 14.2g 1.15g 20%
Saturated fat 4.241g 0.348g 18%
Choline 14.3mg 97.9mg 15%
Manganese 0.696mg 1.035mg 15%
Zinc 1.09mg 2.68mg 14%
Monounsaturated fat 4.865g 0.161g 12%
Calcium 31mg 132mg 10%
Vitamin K 2.4µg 9µg 6%
Vitamin C 0mg 4.8mg 5%
Selenium 5.7µg 8.2µg 5%
Calories 433kcal 347kcal 4%
Vitamin B3 2.858mg 2.251mg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Vitamin B2 0.266mg 0.233mg 3%
Carbs 72.7g 62.62g 3%
Vitamin E 0.72mg 0.51mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 46.32g N/A
Sugar 37.43g 6.6g N/A
Vitamin A 3µg 6µg 0%
Tryptophan 0.096mg 0.26mg 0%
Threonine 0.22mg 0.782mg 0%
Isoleucine 0.261mg 1.008mg 0%
Leucine 0.447mg 1.847mg 0%
Lysine 0.281mg 1.664mg 0%
Methionine 0.105mg 0.286mg 0%
Phenylalanine 0.308mg 1.443mg 0%
Valine 0.323mg 1.237mg 0%
Histidine 0.128mg 0.695mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer 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
21%
Wafer
79%
Mung bean
Minerals Daily Need Coverage Score
65%
Wafer
126%
Mung bean

Comparison summary

Which food is cheaper?
Wafer
Wafer is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Mung bean
Mung bean is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Mung bean
Mung bean is lower in Sugar (difference - 30.83g)
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 565mg)
Which food is lower in Saturated fat?
Mung bean
Mung bean is lower in Saturated fat (difference - 3.893g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 30)
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

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.