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  6. Mung bean vs. Groat

Mung bean vs. Groat — In-Depth Nutrition Comparison

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How are mung beans and groat different?

  • Mung beans are richer in folate, iron, vitamin B1, fiber, potassium, vitamin B5, and vitamin B6, while groat is higher in vitamin B3, copper, and vitamin B2.
  • Mung beans cover your daily need for folate, 149% more than groat.
  • Mung beans contain 6 times more vitamin B1 than groat. Mung beans contain 0.621mg of vitamin B1, while groat contains 0.101mg.
  • Groat has a higher glycemic index (54) than mung beans (31).

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

Infographic

Mung bean vs Groat 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Groat
Groat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +170.9%
Contains more IronIron +206.4%
Contains more ZincZinc +11.7%
Contains more MagnesiumMagnesium +22.2%
Contains more CopperCopper +16.9%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +25.6%
~equal in Phosphorus ~347mg
~equal in Selenium ~8.3µg

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%
Groat
Groat
2
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% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +514.9%
Contains more Vitamin B5Vitamin B5 +54.9%
Contains more Vitamin B6Vitamin B6 +81.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1983.3%
Contains more Vitamin B2Vitamin B2 +82.4%
Contains more Vitamin B3Vitamin B3 +211.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Groat DV% diff.
Folate 625µg 30µg 149%
Iron 6.74mg 2.2mg 57%
Vitamin B1 0.621mg 0.101mg 43%
Vitamin B3 2.251mg 7.02mg 30%
Fiber 16.3g 10g 25%
Potassium 1246mg 460mg 23%
Protein 23.86g 13.25g 21%
Copper 0.941mg 1.1mg 18%
Choline 97.9mg 18%
Vitamin B2 0.233mg 0.425mg 15%
Vitamin B5 1.91mg 1.233mg 14%
Vitamin B6 0.382mg 0.21mg 13%
Manganese 1.035mg 1.3mg 12%
Calcium 132mg 18mg 11%
Magnesium 189mg 231mg 10%
Vitamin K 9µg 8%
Vitamin C 4.8mg 0mg 5%
Polyunsaturated fat 0.384g 1.039g 4%
Fats 1.15g 3.4g 3%
Carbs 62.62g 71.5g 3%
Zinc 2.68mg 2.4mg 3%
Phosphorus 367mg 347mg 3%
Vitamin E 0.51mg 3%
Saturated fat 0.348g 0.741g 2%
Monounsaturated fat 0.161g 1.04g 2%
Sodium 15mg 1mg 1%
Vitamin A 6µg 0µg 1%
Calories 347kcal 343kcal 0%
Protein per 100 calories 6.9g 3.9g N/A
Calories per 10 g protein 145kcal 259kcal N/A
Weight per 100 calories 29g 29g N/A
Unsaturated / Saturated Fat ratio 1.6 2.8 N/A
Net carbs 46.32g 61.5g N/A
Sugar 6.6g N/A
Selenium 8.2µg 8.3µg 0%
Tryptophan 0.26mg 0.192mg 0%
Threonine 0.782mg 0.506mg 0%
Isoleucine 1.008mg 0.498mg 0%
Leucine 1.847mg 0.832mg 0%
Lysine 1.664mg 0.672mg 0%
Methionine 0.286mg 0.172mg 0%
Phenylalanine 1.443mg 0.52mg 0%
Valine 1.237mg 0.678mg 0%
Histidine 0.695mg 0.309mg 0%

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
Groat
Groat
3
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +80.1%
Contains more OtherOther +58.1%
Contains more FatsFats +195.7%
Contains more CarbsCarbs +14.2%
~equal in Water ~9.75g

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
Groat
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains less Sat. FatSaturated fat -53%
Contains more Mono. FatMonounsaturated fat +546%
Contains more Poly. FatPolyunsaturated fat +170.6%

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.