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  6. Wild rice vs. Mung bean

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

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How are wild rice and mung beans different?

  • Mung beans have more folate, copper, iron, fiber, vitamin B1, phosphorus, magnesium, vitamin B5, potassium, and manganese than wild rice.
  • Daily need coverage for folate for mung beans is 150% higher.
  • Mung beans have a lower glycemic index (31) than wild rice (57).

Wild rice, cooked and Mung beans, mature seeds, raw are the varieties used in this article.

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 less SodiumSodium -80%
Contains more MagnesiumMagnesium +490.6%
Contains more CalciumCalcium +4300%
Contains more PotassiumPotassium +1133.7%
Contains more IronIron +1023.3%
Contains more CopperCopper +677.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +347.6%
Contains more ManganeseManganese +267%
Contains more SeleniumSelenium +925%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B1Vitamin B1 +1094.2%
Contains more Vitamin B2Vitamin B2 +167.8%
Contains more Vitamin B3Vitamin B3 +74.9%
Contains more Vitamin B5Vitamin B5 +1140.3%
Contains more Vitamin B6Vitamin B6 +183%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +2303.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Mung bean DV% diff.
Folate 26µg 625µg 150%
Copper 0.121mg 0.941mg 91%
Iron 0.6mg 6.74mg 77%
Fiber 1.8g 16.3g 58%
Vitamin B1 0.052mg 0.621mg 47%
Phosphorus 82mg 367mg 41%
Protein 3.99g 23.86g 40%
Magnesium 32mg 189mg 37%
Vitamin B5 0.154mg 1.91mg 35%
Potassium 101mg 1246mg 34%
Manganese 0.282mg 1.035mg 33%
Vitamin B6 0.135mg 0.382mg 19%
Choline 10.2mg 97.9mg 16%
Carbs 21.34g 62.62g 14%
Calcium 3mg 132mg 13%
Selenium 0.8µg 8.2µg 13%
Calories 101kcal 347kcal 12%
Zinc 1.34mg 2.68mg 12%
Vitamin B2 0.087mg 0.233mg 11%
Vitamin K 0.5µg 9µg 7%
Vitamin B3 1.287mg 2.251mg 6%
Vitamin C 0mg 4.8mg 5%
Vitamin E 0.24mg 0.51mg 2%
Fats 0.34g 1.15g 1%
Sodium 3mg 15mg 1%
Vitamin A 0µg 6µg 1%
Saturated fat 0.049g 0.348g 1%
Polyunsaturated fat 0.213g 0.384g 1%
Protein per 100 calories 4g 6.9g N/A
Calories per 10 g protein 253kcal 145kcal N/A
Weight per 100 calories 99g 29g N/A
Net carbs 19.54g 46.32g N/A
Sugar 0.73g 6.6g N/A
Monounsaturated fat 0.05g 0.161g 0%
Tryptophan 0.049mg 0.26mg 0%
Threonine 0.127mg 0.782mg 0%
Isoleucine 0.167mg 1.008mg 0%
Leucine 0.276mg 1.847mg 0%
Lysine 0.17mg 1.664mg 0%
Methionine 0.119mg 0.286mg 0%
Phenylalanine 0.195mg 1.443mg 0%
Valine 0.232mg 1.237mg 0%
Histidine 0.104mg 0.695mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 WaterWater +716.9%
Contains more ProteinProtein +498%
Contains more FatsFats +238.2%
Contains more CarbsCarbs +193.4%
Contains more OtherOther +730%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 -85.9%
Contains more Mono. FatMonounsaturated fat +222%
Contains more Poly. FatPolyunsaturated fat +80.3%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.