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  6. Mung bean vs. Avocado

Mung bean vs. Avocado — In-Depth Nutrition Comparison

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What are the differences between mung beans and avocados?

  • Mung beans are richer than avocados in folate, copper, iron, vitamin B1, phosphorus, manganese, fiber, magnesium, potassium, and zinc.
  • Mung beans' daily need coverage for folate is 136% more.
  • Mung beans have 12 times more iron than avocados. While mung beans have 6.74mg of iron, avocados have only 0.55mg.

We used Mung beans, mature seeds, raw and Avocados, raw, all commercial varieties types in this article.

Infographic

Mung bean vs Avocado 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +551.7%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +156.9%
Contains more IronIron +1125.5%
Contains more CopperCopper +395.3%
Contains more ZincZinc +318.8%
Contains more PhosphorusPhosphorus +605.8%
Contains more ManganeseManganese +628.9%
Contains more SeleniumSelenium +1950%
Contains less SodiumSodium -53.3%

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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin B1Vitamin B1 +826.9%
Contains more Vitamin B2Vitamin B2 +79.2%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B5Vitamin B5 +37.5%
Contains more Vitamin B6Vitamin B6 +48.6%
Contains more FolateFolate +671.6%
Contains more Vitamin CVitamin C +108.3%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin EVitamin E +305.9%
Contains more Vitamin KVitamin K +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Avocado DV% diff.
Folate 625µg 81µg 136%
Copper 0.941mg 0.19mg 83%
Iron 6.74mg 0.55mg 77%
Vitamin B1 0.621mg 0.067mg 46%
Phosphorus 367mg 52mg 45%
Protein 23.86g 2g 44%
Manganese 1.035mg 0.142mg 39%
Magnesium 189mg 29mg 38%
Fiber 16.3g 6.7g 38%
Monounsaturated fat 0.161g 9.799g 24%
Potassium 1246mg 485mg 22%
Fats 1.15g 14.66g 21%
Zinc 2.68mg 0.64mg 19%
Carbs 62.62g 8.53g 18%
Choline 97.9mg 14.2mg 15%
Selenium 8.2µg 0.4µg 14%
Calcium 132mg 12mg 12%
Vitamin E 0.51mg 2.07mg 10%
Vitamin B5 1.91mg 1.389mg 10%
Vitamin B6 0.382mg 0.257mg 10%
Vitamin K 9µg 21µg 10%
Polyunsaturated fat 0.384g 1.816g 10%
Calories 347kcal 160kcal 9%
Vitamin B2 0.233mg 0.13mg 8%
Saturated fat 0.348g 2.126g 8%
Vitamin C 4.8mg 10mg 6%
Vitamin B3 2.251mg 1.738mg 3%
Protein per 100 calories 6.9g 1.3g N/A
Calories per 10 g protein 145kcal 800kcal N/A
Weight per 100 calories 29g 63g N/A
Unsaturated / Saturated Fat ratio 1.6 5.5 N/A
Net carbs 46.32g 1.83g N/A
Sugar 6.6g 0.66g N/A
Starch 0.11g 0%
Sodium 15mg 7mg 0%
Vitamin A 6µg 7µg 0%
Tryptophan 0.26mg 0.025mg 0%
Threonine 0.782mg 0.073mg 0%
Isoleucine 1.008mg 0.084mg 0%
Leucine 1.847mg 0.143mg 0%
Lysine 1.664mg 0.132mg 0%
Methionine 0.286mg 0.038mg 0%
Phenylalanine 1.443mg 0.097mg 0%
Valine 1.237mg 0.107mg 0%
Histidine 0.695mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +1093%
Contains more CarbsCarbs +634.1%
Contains more OtherOther +110.1%
Contains more FatsFats +1174.8%
Contains more WaterWater +709.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -83.6%
Contains more Mono. FatMonounsaturated fat +5986.3%
Contains more Poly. FatPolyunsaturated fat +372.9%

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.