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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
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
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
37%
79%
Minerals Daily Need Coverage Score
96%
126%
Comparison summary
Which food is lower in Sugar?
Wild rice raw is lower in Sugar (difference - 4.1g)
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 0.192g)
Which food is cheaper?
Wild rice raw is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Mung bean is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Mung bean is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.