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  6. Wheat vs. Mung bean

Wheat vs. Mung bean — In-Depth Nutrition Comparison

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What are the main differences between wheat and mung beans?

  • Wheat is richer in selenium, manganese, vitamin B3, and phosphorus, yet mung beans are richer in folate, copper, iron, potassium, vitamin B5, and vitamin B1.
  • Wheat 's daily need coverage for selenium is 148% higher.
  • Wheat has 3 times more vitamin B3 than mung beans. Wheat has 6.738mg of vitamin B3, while mung beans have 2.251mg.
  • Mung beans have a lower glycemic index than wheat .

We used Wheat, durum and Mung beans, mature seeds, raw types in this comparison.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 more ZincZinc +55.2%
Contains more PhosphorusPhosphorus +38.4%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +191%
Contains more SeleniumSelenium +990.2%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +288.2%
Contains more PotassiumPotassium +189.1%
Contains more IronIron +91.5%
Contains more CopperCopper +70.2%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
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 B3Vitamin B3 +199.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +48.2%
Contains more Vitamin B2Vitamin B2 +92.6%
Contains more Vitamin B5Vitamin B5 +104.3%
Contains more FolateFolate +1353.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.382mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Mung bean DV% diff.
Selenium 89.4µg 8.2µg 148%
Folate 43µg 625µg 146%
Manganese 3.012mg 1.035mg 86%
Fiber 16.3g 65%
Copper 0.553mg 0.941mg 43%
Iron 3.52mg 6.74mg 40%
Vitamin B3 6.738mg 2.251mg 28%
Potassium 431mg 1246mg 24%
Protein 13.68g 23.86g 20%
Phosphorus 508mg 367mg 20%
Vitamin B5 0.935mg 1.91mg 20%
Choline 97.9mg 18%
Vitamin B1 0.419mg 0.621mg 17%
Zinc 4.16mg 2.68mg 13%
Magnesium 144mg 189mg 11%
Calcium 34mg 132mg 10%
Vitamin B2 0.121mg 0.233mg 9%
Vitamin K 9µg 8%
Vitamin C 0mg 4.8mg 5%
Polyunsaturated fat 0.978g 0.384g 4%
Carbs 71.13g 62.62g 3%
Vitamin E 0.51mg 3%
Vitamin B6 0.419mg 0.382mg 3%
Fats 2.47g 1.15g 2%
Sodium 2mg 15mg 1%
Vitamin A 0µg 6µg 1%
Calories 339kcal 347kcal 0%
Protein per 100 calories 4g 6.9g N/A
Calories per 10 g protein 248kcal 145kcal N/A
Weight per 100 calories 29g 29g N/A
Unsaturated / Saturated Fat ratio 2.9 1.6 N/A
Net carbs 71.13g 46.32g N/A
Sugar 6.6g N/A
Saturated fat 0.454g 0.348g 0%
Monounsaturated fat 0.344g 0.161g 0%
Tryptophan 0.176mg 0.26mg 0%
Threonine 0.366mg 0.782mg 0%
Isoleucine 0.533mg 1.008mg 0%
Leucine 0.934mg 1.847mg 0%
Lysine 0.303mg 1.664mg 0%
Methionine 0.221mg 0.286mg 0%
Phenylalanine 0.681mg 1.443mg 0%
Valine 0.594mg 1.237mg 0%
Histidine 0.322mg 0.695mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 FatsFats +114.8%
Contains more CarbsCarbs +13.6%
Contains more WaterWater +20.9%
Contains more ProteinProtein +74.4%
Contains more OtherOther +86.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 more Mono. FatMonounsaturated fat +113.7%
Contains more Poly. FatPolyunsaturated fat +154.7%
Contains less Sat. FatSaturated fat -23.3%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.