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  6. White bread vs. Mung bean

White bread vs. Mung bean — In-Depth Nutrition Comparison

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How are white bread and mung beans different?

  • White bread is higher in selenium; however, mung beans are richer in folate, copper, fiber, magnesium, iron, phosphorus, potassium, vitamin B5, and vitamin B6.
  • Daily need coverage for folate for mung beans is 129% higher.
  • White bread contains 3 times more selenium than mung beans. While white bread contains 22µg of selenium, mung beans contain only 8.2µg.
  • Mung beans have a lower glycemic index (31) than white bread (73).

Bread, white, commercially prepared (includes soft bread crumbs) and Mung beans, mature seeds, raw are the varieties used in this article.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +168.3%
Contains more MagnesiumMagnesium +721.7%
Contains more PotassiumPotassium +888.9%
Contains more IronIron +86.7%
Contains more CopperCopper +831.7%
Contains more ZincZinc +262.2%
Contains more PhosphorusPhosphorus +274.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +93.1%
~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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 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 B3Vitamin B3 +112.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +131.8%
Contains more Vitamin B1Vitamin B1 +16.5%
Contains more Vitamin B5Vitamin B5 +256.3%
Contains more Vitamin B6Vitamin B6 +339.1%
Contains more Vitamin KVitamin K +4400%
Contains more FolateFolate +463.1%
Contains more CholineCholine +570.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.233mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Mung bean DV% diff.
Folate 111µg 625µg 129%
Copper 0.101mg 0.941mg 93%
Fiber 2.7g 16.3g 54%
Magnesium 23mg 189mg 40%
Iron 3.61mg 6.74mg 39%
Phosphorus 98mg 367mg 38%
Potassium 126mg 1246mg 33%
Protein 8.85g 23.86g 30%
Vitamin B5 0.536mg 1.91mg 27%
Selenium 22µg 8.2µg 25%
Vitamin B6 0.087mg 0.382mg 23%
Manganese 0.536mg 1.035mg 22%
Sodium 490mg 15mg 21%
Zinc 0.74mg 2.68mg 18%
Vitamin B3 4.78mg 2.251mg 16%
Starch 37.17g 15%
Choline 14.6mg 97.9mg 15%
Polyunsaturated fat 1.602g 0.384g 8%
Vitamin B1 0.533mg 0.621mg 7%
Vitamin K 0.2µg 9µg 7%
Vitamin C 0mg 4.8mg 5%
Calories 266kcal 347kcal 4%
Carbs 49.42g 62.62g 4%
Fructose 2.43g 3%
Fats 3.33g 1.15g 3%
Saturated fat 0.698g 0.348g 2%
Vitamin E 0.22mg 0.51mg 2%
Vitamin B2 0.243mg 0.233mg 1%
Vitamin A 0µg 6µg 1%
Calcium 144mg 132mg 1%
Monounsaturated fat 0.599g 0.161g 1%
Net carbs 46.72g 46.32g N/A
Sugar 5.67g 6.6g N/A
Trans fat 0.027g 0g N/A
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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +189.6%
Contains more WaterWater +302.4%
Contains more ProteinProtein +169.6%
Contains more CarbsCarbs +26.7%
Contains more OtherOther +67.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +272%
Contains more Poly. FatPolyunsaturated fat +317.2%
Contains less Sat. FatSaturated fat -50.1%

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 bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.