Mung Bean vs. Cauliflower

Nutrition comparison of Mung Bean and Cauliflower

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mung bean versus cauliflower (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mung bean and cauliflower:

  • Both cauliflower and mung bean are high in potassium.
  • Cauliflower has 71% less sugar than mung bean.
  • Cauliflower is an excellent source of Vitamin C.
  • Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Mung bean is an excellent source of calcium, dietary fiber, iron and protein.
Detailed nutritional comparison of mung bean and cauliflower is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.

Image of Mung Bean src
Image of Cauliflower src

Calories and Carbs

calories

Mung bean is high in calories and cauliflower has 93% less calories than mung bean - cauliflower has 25 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, mung bean is heavier in carbs, lighter in fat and similar to cauliflower for protein. Mung bean has a macronutrient ratio of 27:70:3 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mung Bean Cauliflower
Protein 27% 26%
Carbohydrates 70% 66%
Fat 3% 8%
Alcohol ~ ~

carbohydrates

Mung bean is high in carbohydrates and cauliflower has 92% less carbohydrates than mung bean - cauliflower has 5g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.

dietary fiber

Mung bean is an excellent source of dietary fiber and it has 715% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Cauliflower has 71% less sugar than mung bean - cauliflower has 1.9g of sugar per 100 grams and mung bean has 6.6g of sugar.

Protein

protein

Mung bean is an excellent source of protein and it has 11 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both cauliflower and mung bean are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

Vitamins

Vitamin C

Cauliflower is an excellent source of Vitamin C and it has 904% more Vitamin C than mung bean - cauliflower has 48.2mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.

Vitamin A

Mung bean has more Vitamin A than cauliflower - mung bean has 6ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Cauliflower and mung bean contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

Cauliflower and mung bean contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.

The B Vitamins

Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Mung Bean Cauliflower
Thiamin 0.621 MG 0.05 MG
Riboflavin 0.233 MG 0.06 MG
Niacin 2.251 MG 0.507 MG
Pantothenic acid 1.91 MG 0.667 MG
Vitamin B6 0.382 MG 0.184 MG
Folate 625 UG 57 UG

Minerals

calcium

Mung bean is an excellent source of calcium and it has 500% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Mung bean is an excellent source of iron and it has 15 times more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Both cauliflower and mung bean are high in potassium. Mung bean has 317% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and mung bean has 1246mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Mung Bean Cauliflower
beta-carotene 68 UG ~
lutein + zeaxanthin ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both mung bean and cauliflower contain significant amounts of alpha linoleic acid (ALA).

Mung Bean Cauliflower
alpha linoleic acid 0.027 G 0.015 G
Total 0.027 G 0.015 G

omega 6s

Comparing omega-6 fatty acids, mung bean has more linoleic acid than cauliflower per 100 grams.

Mung Bean Cauliflower
linoleic acid 0.357 G 0.016 G
other omega 6 ~ 0.003 G
Total 0.357 G 0.019 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Mung Bean (Mung beans, mature seeds, raw) and Cauliflower (Cauliflower, raw) .

Mung Bean 207g

( cup )
Daily Values (%)

Cauliflower 107g

( cup chopped )
718KCAL 36%
>999% calories
27KCAL 1%
130G 52%
>999% carbohydrates
5.3G 2%
34G 135%
>999% dietary fiber
2.1G 9%
14G 600% sugar 2G
2.4G 4%
700% total fat
0.3G 1%
0.72G 4%
414% saturated fat
0.14G 1%
0.33G 723% monounsaturated fat 0.04G
0.79G >999% polyunsaturated fat 0.03G
31MG 2%
sodium 3%
32MG 2%
Vitamins and Minerals
12UG 2%
>999% Vitamin A
9.9MG 13%
Vitamin C 425%
52MG 69%
273MG 27%
>999% calcium
24MG 2%
14MG 78%
>999% iron
0.45MG 3%
391MG 126%
>999% magnesium
16MG 5%
2579MG 112%
706% potassium
320MG 14%
1.3MG 117%
>999% thiamin (Vit B1)
0.05MG 5%
0.48MG 44%
699% riboflavin (Vit B2)
0.06MG 6%
4.7MG 33%
770% niacin (Vit B3)
0.54MG 4%
0.79MG 61%
295% Vitamin B6
0.2MG 15%
4MG 79%
463% pantothenic acid (Vit B5)
0.71MG 14%
1294UG 323%
>999% folate (Vit B9)
61UG 15%
1.1MG 7%
>999% Vitamin E
0.09MG 1%
19UG 21%
12% Vitamin K
17UG 18%
49G 99%
>999% protein
2.1G 4%
203MG 48%
332% choline
47MG 11%
1.9MG 162%
>999% copper
0.04MG 4%
fluoride >999%
2.1MG 119%
>999% manganese
0.17MG 9%
760MG 109%
>999% phosphorus
47MG 7%
17UG 31%
>999% selenium
0.64UG 1%
5.5MG 69%
>999% zinc
0.29MG 4%
19G Water 421% 99G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does cauliflower or mung bean contain more calories in 100 grams?
Mung bean is high in calories and cauliflower has 90% less calories than mung bean - cauliflower has 25 calories in 100g and mung bean has 347 calories.

Does cauliflower or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and cauliflower has 90% fewer carbohydrates than mung bean - cauliflower has 5g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does cauliflower or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 500% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does cauliflower or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 15 times more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does cauliflower or mung bean contain more potassium?
Both cauliflower and mung bean are high in potassium. Mung bean has 320% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and mung bean has 1246mg of potassium.