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  6. Mung bean vs. Bran raw

Mung bean vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between mung beans and bran raw

  • Mung beans have more folate, copper, potassium, vitamin B6, iron, and choline, while bran raw has more manganese, selenium, phosphorus, and vitamin B1.
  • Bran raw covers your daily need for manganese, 200% more than mung beans.
  • Mung beans contain 12 times more folate than bran raw. While mung beans contain 625µg of folate, bran raw contains only 52µg.
  • Mung beans have a lower glycemic index. The glycemic index of mung beans is 31, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Mung beans, mature seeds, raw and Oat bran, raw.

Infographic

Mung bean vs Bran raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +127.6%
Contains more PotassiumPotassium +120.1%
Contains more IronIron +24.6%
Contains more CopperCopper +133.5%
Contains more MagnesiumMagnesium +24.3%
Contains more ZincZinc +16%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +444%
Contains more SeleniumSelenium +451.2%

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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +141%
Contains more Vitamin B5Vitamin B5 +27.8%
Contains more Vitamin B6Vitamin B6 +131.5%
Contains more Vitamin KVitamin K +181.3%
Contains more FolateFolate +1101.9%
Contains more Vitamin EVitamin E +98%
Contains more Vitamin B1Vitamin B1 +88.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Bran raw DV% diff.
Manganese 1.035mg 5.63mg 200%
Folate 625µg 52µg 143%
Selenium 8.2µg 45.2µg 67%
Copper 0.941mg 0.403mg 60%
Phosphorus 367mg 734mg 52%
Vitamin B1 0.621mg 1.17mg 46%
Potassium 1246mg 566mg 20%
Iron 6.74mg 5.41mg 17%
Vitamin B6 0.382mg 0.165mg 17%
Polyunsaturated fat 0.384g 2.766g 16%
Protein 23.86g 17.3g 13%
Choline 97.9mg 32.2mg 12%
Magnesium 189mg 235mg 11%
Fats 1.15g 7.03g 9%
Vitamin B3 2.251mg 0.934mg 8%
Vitamin B5 1.91mg 1.494mg 8%
Calcium 132mg 58mg 7%
Monounsaturated fat 0.161g 2.376g 6%
Calories 347kcal 246kcal 5%
Vitamin C 4.8mg 0mg 5%
Vitamin K 9µg 3.2µg 5%
Fiber 16.3g 15.4g 4%
Zinc 2.68mg 3.11mg 4%
Saturated fat 0.348g 1.328g 4%
Vitamin E 0.51mg 1.01mg 3%
Carbs 62.62g 66.22g 1%
Vitamin A 6µg 0µg 1%
Vitamin B2 0.233mg 0.22mg 1%
Protein per 100 calories 6.9g 7g N/A
Calories per 10 g protein 145kcal 142kcal N/A
Weight per 100 calories 29g 41g N/A
Unsaturated / Saturated Fat ratio 1.6 3.9 N/A
Net carbs 46.32g 50.82g N/A
Sugar 6.6g 1.45g N/A
Sodium 15mg 4mg 0%
Tryptophan 0.26mg 0.335mg 0%
Threonine 0.782mg 0.502mg 0%
Isoleucine 1.008mg 0.668mg 0%
Leucine 1.847mg 1.374mg 0%
Lysine 1.664mg 0.76mg 0%
Methionine 0.286mg 0.335mg 0%
Phenylalanine 1.443mg 0.908mg 0%
Valine 1.237mg 0.964mg 0%
Histidine 0.695mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +37.9%
Contains more WaterWater +38.2%
Contains more OtherOther +14.5%
Contains more FatsFats +511.3%
~equal in Carbs ~66.22g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +1375.8%
Contains more Poly. FatPolyunsaturated fat +620.3%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.