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White beans vs. Mung beans — In-Depth Nutrition Comparison

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Differences between White beans and Mung beans

  • White beans is higher in Iron, Manganese, Copper, Potassium, Calcium, and Vitamin E , however, Mung beans are richer in Folate, and Fiber.
  • White beans's daily need coverage for Iron is 29% higher.
  • White beans has 6 times more Vitamin E than Mung beans. While White beans has 0.94mg of Vitamin E , Mung beans have only 0.15mg.

The food types used in this comparison are Beans, white, mature seeds, cooked, boiled, without salt and Mung beans, mature seeds, cooked, boiled, without salt.

Infographic

White beans vs Mung beans infographic
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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.
Contains more Calcium +233.3%
Contains more Iron +164.3%
Contains more Magnesium +31.3%
Contains more Phosphorus +14.1%
Contains more Potassium +110.9%
Contains more Zinc +64.3%
Contains more Copper +84%
Contains more Manganese +113.4%
Contains less Sodium -66.7%
Contains more Selenium +92.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 53% 35% 43% 24% 1% 23% 53% 39% 14%
Contains more Calcium +233.3%
Contains more Iron +164.3%
Contains more Magnesium +31.3%
Contains more Phosphorus +14.1%
Contains more Potassium +110.9%
Contains more Zinc +64.3%
Contains more Copper +84%
Contains more Manganese +113.4%
Contains less Sodium -66.7%
Contains more Selenium +92.3%

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.
:
Contains more Vitamin E +526.7%
Contains more Vitamin B6 +38.8%
Contains more Choline +19.4%
Contains more Vitamin K +29.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39%
Contains more Vitamin B2 +32.6%
Contains more Vitamin B3 +312.1%
Contains more Vitamin B5 +79%
Contains more Folate +96.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 20% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 3% 0% 4% 41% 15% 11% 25% 16% 120% 0% 17% 7%
Contains more Vitamin E +526.7%
Contains more Vitamin B6 +38.8%
Contains more Choline +19.4%
Contains more Vitamin K +29.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +39%
Contains more Vitamin B2 +32.6%
Contains more Vitamin B3 +312.1%
Contains more Vitamin B5 +79%
Contains more Folate +96.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +38.6%
Contains more Carbs +31%
Contains more Other +121.5%
Contains more Water +15.2%
Equal in Fats - 0.38
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more Protein +38.6%
Contains more Carbs +31%
Contains more Other +121.5%
Contains more Water +15.2%
Equal in Fats - 0.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -21.6%
Contains more Polyunsaturated fat +18.8%
Contains more Monounsaturated Fat +74.2%
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
39% 18% 43%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.054 g
Polyunsaturated fat: 0.128 g
Contains less Saturated Fat -21.6%
Contains more Polyunsaturated fat +18.8%
Contains more Monounsaturated Fat +74.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Mung beans Opinion
Net carbs 18.79g 11.55g White beans
Protein 9.73g 7.02g White beans
Fats 0.35g 0.38g Mung beans
Carbs 25.09g 19.15g White beans
Calories 139kcal 105kcal White beans
Sugar 0.34g 2g White beans
Fiber 6.3g 7.6g Mung beans
Calcium 90mg 27mg White beans
Iron 3.7mg 1.4mg White beans
Magnesium 63mg 48mg White beans
Phosphorus 113mg 99mg White beans
Potassium 561mg 266mg White beans
Sodium 6mg 2mg Mung beans
Zinc 1.38mg 0.84mg White beans
Copper 0.287mg 0.156mg White beans
Manganese 0.636mg 0.298mg White beans
Selenium 1.3µg 2.5µg Mung beans
Vitamin A 0IU 24IU Mung beans
Vitamin A RAE 0µg 1µg Mung beans
Vitamin E 0.94mg 0.15mg White beans
Vitamin C 0mg 1mg Mung beans
Vitamin B1 0.118mg 0.164mg Mung beans
Vitamin B2 0.046mg 0.061mg Mung beans
Vitamin B3 0.14mg 0.577mg Mung beans
Vitamin B5 0.229mg 0.41mg Mung beans
Vitamin B6 0.093mg 0.067mg White beans
Folate 81µg 159µg Mung beans
Choline 35.1mg 29.4mg White beans
Vitamin K 3.5µg 2.7µg White beans
Tryptophan 0.115mg 0.076mg White beans
Threonine 0.409mg 0.23mg White beans
Isoleucine 0.429mg 0.297mg White beans
Leucine 0.776mg 0.544mg White beans
Lysine 0.668mg 0.49mg White beans
Methionine 0.146mg 0.084mg White beans
Phenylalanine 0.526mg 0.425mg White beans
Valine 0.509mg 0.364mg White beans
Histidine 0.271mg 0.205mg White beans
Saturated Fat 0.091g 0.116g White beans
Monounsaturated Fat 0.031g 0.054g Mung beans
Polyunsaturated fat 0.152g 0.128g White beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Mung beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
14%
White beans
20%
Mung beans
Minerals Daily Need Coverage Score
53%
White beans
29%
Mung beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 1.66g)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 42)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/nutrients
  2. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.