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  6. Wheat gluten vs. Mung bean

Wheat gluten vs. Mung bean — In-Depth Nutrition Comparison

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Important differences between wheat gluten and mung beans

  • Wheat gluten has more selenium; however, mung beans are richer in folate, copper, fiber, vitamin B1, magnesium, vitamin B5, potassium, vitamin B6, and iron.
  • Mung beans' daily need coverage for folate is 156% more.
  • Wheat gluten contains 5 times more selenium than mung beans. Wheat gluten contains 39.7µg of selenium, while mung beans contain 8.2µg.
  • Wheat gluten has a higher glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of mung beans is 31.

The food varieties used in the comparison are Vital wheat gluten and Mung beans, mature seeds, raw.

Infographic

Wheat gluten 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
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 SeleniumSelenium +384.1%
Contains more MagnesiumMagnesium +656%
Contains more PotassiumPotassium +1146%
Contains more IronIron +29.6%
Contains more CopperCopper +417%
Contains more ZincZinc +215.3%
Contains more PhosphorusPhosphorus +41.2%
Contains less SodiumSodium -48.3%
~equal in Calcium ~132mg

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.
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Mung bean DV% diff.
Folate 0µg 625µg 156%
Protein 75.16g 23.86g 103%
Copper 0.182mg 0.941mg 84%
Fiber 0.6g 16.3g 63%
Selenium 39.7µg 8.2µg 57%
Vitamin B1 0mg 0.621mg 52%
Manganese 1.035mg 45%
Magnesium 25mg 189mg 39%
Vitamin B5 0mg 1.91mg 38%
Potassium 100mg 1246mg 34%
Vitamin B6 0mg 0.382mg 29%
Iron 5.2mg 6.74mg 19%
Choline 97.9mg 18%
Vitamin B2 0mg 0.233mg 18%
Zinc 0.85mg 2.68mg 17%
Carbs 13.79g 62.62g 16%
Phosphorus 260mg 367mg 15%
Vitamin B3 0mg 2.251mg 14%
Vitamin K 0µg 9µg 8%
Vitamin C 0mg 4.8mg 5%
Vitamin E 0mg 0.51mg 3%
Polyunsaturated fat 0.81g 0.384g 3%
Calories 370kcal 347kcal 1%
Vitamin A 0µg 6µg 1%
Sodium 29mg 15mg 1%
Calcium 142mg 132mg 1%
Fats 1.85g 1.15g 1%
Net carbs 13.19g 46.32g N/A
Sugar 0g 6.6g N/A
Saturated fat 0.272g 0.348g 0%
Monounsaturated fat 0.156g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 ProteinProtein +215%
Contains more FatsFats +60.9%
Contains more CarbsCarbs +354.1%
Contains more WaterWater +10.4%
Contains more OtherOther +232%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 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 -21.8%
Contains more Poly. FatPolyunsaturated fat +110.9%
~equal in Monounsaturated fat ~0.161g

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.