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  6. Wild rice raw vs. Mung bean

Wild rice raw vs. Mung bean — In-Depth Nutrition Comparison

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How are wild rice raw and mung beans different?

  • Wild rice raw is richer in zinc, vitamin B3, and manganese, while mung beans are higher in folate, iron, copper, vitamin B1, fiber, potassium, and vitamin B5.
  • Mung beans cover your daily need for folate, 133% more than wild rice raw.
  • Wild rice raw contains 3 times more vitamin B3 than mung beans. Wild rice raw contains 6.733mg of vitamin B3, while mung beans contain 2.251mg.
  • Wild rice raw has a higher glycemic index (57) than mung beans (31).

Wild rice, raw and Mung beans, mature seeds, raw types were used in this article.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 ZincZinc +122.4%
Contains more PhosphorusPhosphorus +18%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +28.4%
Contains more CalciumCalcium +528.6%
Contains more PotassiumPotassium +191.8%
Contains more IronIron +243.9%
Contains more CopperCopper +79.6%
Contains more SeleniumSelenium +192.9%
~equal in Magnesium ~189mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +60.8%
Contains more Vitamin B2Vitamin B2 +12.4%
Contains more Vitamin B3Vitamin B3 +199.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B5Vitamin B5 +77.8%
Contains more Vitamin KVitamin K +373.7%
Contains more FolateFolate +557.9%
Contains more CholineCholine +179.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.382mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Mung bean DV% diff.
Folate 95µg 625µg 133%
Iron 1.96mg 6.74mg 60%
Copper 0.524mg 0.941mg 46%
Vitamin B1 0.115mg 0.621mg 42%
Fiber 6.2g 16.3g 40%
Zinc 5.96mg 2.68mg 30%
Vitamin B3 6.733mg 2.251mg 28%
Potassium 427mg 1246mg 24%
Protein 14.73g 23.86g 18%
Vitamin B5 1.074mg 1.91mg 17%
Manganese 1.329mg 1.035mg 13%
Calcium 21mg 132mg 11%
Choline 35mg 97.9mg 11%
Selenium 2.8µg 8.2µg 10%
Phosphorus 433mg 367mg 9%
Vitamin K 1.9µg 9µg 6%
Vitamin C 0mg 4.8mg 5%
Carbs 74.9g 62.62g 4%
Magnesium 177mg 189mg 3%
Polyunsaturated fat 0.676g 0.384g 2%
Vitamin E 0.82mg 0.51mg 2%
Vitamin B2 0.262mg 0.233mg 2%
Saturated fat 0.156g 0.348g 1%
Calories 357kcal 347kcal 1%
Vitamin B6 0.391mg 0.382mg 1%
Vitamin A 1µg 6µg 1%
Fats 1.08g 1.15g 0%
Net carbs 68.7g 46.32g N/A
Sugar 2.5g 6.6g N/A
Sodium 7mg 15mg 0%
Monounsaturated fat 0.159g 0.161g 0%
Tryptophan 0.179mg 0.26mg 0%
Threonine 0.469mg 0.782mg 0%
Isoleucine 0.618mg 1.008mg 0%
Leucine 1.018mg 1.847mg 0%
Lysine 0.629mg 1.664mg 0%
Methionine 0.438mg 0.286mg 0%
Phenylalanine 0.721mg 1.443mg 0%
Valine 0.858mg 1.237mg 0%
Histidine 0.384mg 0.695mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 CarbsCarbs +19.6%
Contains more ProteinProtein +62%
Contains more WaterWater +16.6%
Contains more OtherOther +117%
~equal in Fats ~1.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -55.2%
Contains more Poly. FatPolyunsaturated fat +76%
~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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.