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  6. Mung beans vs. White beans

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

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Differences between mung beans and white beans

  • Mung beans are higher in folate and fiber; however, white beans is richer in iron, manganese, copper, potassium, protein, calcium, and vitamin E.
  • White beans's daily need coverage for iron is 29% higher.
  • Mung beans have 2 times more folate than white beans. While mung beans have 159µg of folate, white beans has only 81µg.

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

Infographic

Mung beans vs White beans infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +92.3%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +110.9%
Contains more IronIron +164.3%
Contains more CopperCopper +84%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +14.1%
Contains more ManganeseManganese +113.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 3.3% 0% 0.33% 3% 41% 14% 11% 25% 15% 0% 6.8% 119%
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% 19% 30% 11% 2.6% 14% 21% 0% 8.8% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +39%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B3Vitamin B3 +312.1%
Contains more Vitamin B5Vitamin B5 +79%
Contains more FolateFolate +96.3%
Contains more Vitamin EVitamin E +526.7%
Contains more Vitamin B6Vitamin B6 +38.8%
Contains more Vitamin KVitamin K +29.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung beans White beans DV% diff.
Iron 1.4mg 3.7mg 29%
Folate 159µg 81µg 20%
Copper 0.156mg 0.287mg 15%
Manganese 0.298mg 0.636mg 15%
Potassium 266mg 561mg 9%
Calcium 27mg 90mg 6%
Protein 7.02g 9.73g 5%
Fiber 7.6g 6.3g 5%
Zinc 0.84mg 1.38mg 5%
Vitamin E 0.15mg 0.94mg 5%
Magnesium 48mg 63mg 4%
Vitamin B1 0.164mg 0.118mg 4%
Vitamin B5 0.41mg 0.229mg 4%
Vitamin B3 0.577mg 0.14mg 3%
Calories 105kcal 139kcal 2%
Carbs 19.15g 25.09g 2%
Phosphorus 99mg 113mg 2%
Selenium 2.5µg 1.3µg 2%
Vitamin B6 0.067mg 0.093mg 2%
Vitamin C 1mg 0mg 1%
Vitamin B2 0.061mg 0.046mg 1%
Vitamin K 2.7µg 3.5µg 1%
Choline 29.4mg 35.1mg 1%
Protein per 100 calories 6.7g 7g N/A
Calories per 10 g protein 150kcal 143kcal N/A
Weight per 100 calories 95g 72g N/A
Fats 0.38g 0.35g 0%
Net carbs 11.55g 18.79g N/A
Sugar 2g 0.34g N/A
Sodium 2mg 6mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.116g 0.091g 0%
Monounsaturated fat 0.054g 0.031g 0%
Polyunsaturated fat 0.128g 0.152g 0%
Tryptophan 0.076mg 0.115mg 0%
Threonine 0.23mg 0.409mg 0%
Isoleucine 0.297mg 0.429mg 0%
Leucine 0.544mg 0.776mg 0%
Lysine 0.49mg 0.668mg 0%
Methionine 0.084mg 0.146mg 0%
Phenylalanine 0.425mg 0.526mg 0%
Valine 0.364mg 0.509mg 0%
Histidine 0.205mg 0.271mg 0%

Macronutrient Comparison

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

Fat Type Comparison

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

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