Granola vs. Mung Bean
Nutrition comparison of Granola and Mung Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
mung bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and mung bean:
- Both granola and mung bean are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Granola is an excellent source of Vitamin E.
- Mung bean has 67% less sugar than granola.
- Mung bean has more beta-carotene than granola, however, granola contains more lutein + zeaxanthin than mung bean.
- Mung bean has more pantothenic acid and folate.
- Mung bean has signficantly less saturated fat than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Mung Bean (Mung beans, mature seeds, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and mung bean are high in calories. Granola has 41% more calories than mung bean - granola has 489 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, granola is lighter in protein, much lighter in carbs and much heavier in fat compared to mung bean per calorie. Granola has a macronutrient ratio of 11:44:45 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Mung Bean | |
|---|---|---|
| Protein | 11% | 27% |
| Carbohydrates | 44% | 70% |
| Fat | 45% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both granola and mung bean are high in carbohydrates. Mung bean has 16% more carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both granola and mung bean are high in dietary fiber. Mung bean has 83% more dietary fiber than granola - granola has 8.9g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Mung bean has 67% less sugar than granola - granola has 19.8g of sugar per 100 grams and mung bean has 6.6g of sugar.
Protein
protein
Both granola and mung bean are high in protein. Mung bean has 75% more protein than granola - granola has 13.7g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Mung bean has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
trans fat
Both granola and mung bean are low in trans fat - granola has 0.02g of trans fat per 100 grams and mung bean does not contain significant amounts.
Vitamins
Vitamin C
Mung bean has 300% more Vitamin C than granola - granola has 1.2mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Granola and mung bean contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 20 times more Vitamin E than mung bean - granola has 11.1mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Granola and mung bean contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Mung bean has more pantothenic acid and folate. Both granola and mung bean contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Granola | Mung Bean | |
|---|---|---|
| Thiamin | 0.548 MG | 0.621 MG |
| Riboflavin | 0.354 MG | 0.233 MG |
| Niacin | 2.739 MG | 2.251 MG |
| Pantothenic acid | 0.752 MG | 1.91 MG |
| Vitamin B6 | 0.37 MG | 0.382 MG |
| Folate | 84 UG | 625 UG |
Minerals
calcium
Both granola and mung bean are high in calcium. Mung bean has 74% more calcium than granola - granola has 76mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Both granola and mung bean are high in iron. Mung bean has 71% more iron than granola - granola has 4mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both granola and mung bean are high in potassium. Mung bean has 131% more potassium than granola - granola has 539mg 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 has more beta-carotene than granola per 100 grams, however, granola contains more lutein + zeaxanthin than mung bean per 100 grams.
| Granola | Mung Bean | |
|---|---|---|
| beta-carotene | 11 UG | 68 UG |
| lutein + zeaxanthin | 137 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Granola | Mung Bean | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.027 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than mung bean per 100 grams.
| Granola | Mung Bean | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.357 G |
| Total | 7.247 G | 0.357 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.
Granola g
()
|
Daily Values (%) |
Mung Bean g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does granola or mung bean contain more calories in 100 grams?Both granola and mung bean are high in calories. Granola has 40% more calories than mung bean - granola has 489 calories in 100g and mung bean has 347 calories.
Does granola or mung bean have more carbohydrates?
By weight, both granola and mung bean are high in carbohydrates. mung bean has 20% more carbohydrates than granola - granola has 53.9g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does granola or mung bean contain more calcium?
Both granola and mung bean are high in calcium. Mung bean has 70% more calcium than granola - granola has 76mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does granola or mung bean contain more iron?
Both granola and mung bean are high in iron. Mung bean has 70% more iron than granola - granola has 4mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does granola or mung bean contain more potassium?
Both granola and mung bean are high in potassium. Mung bean has 130% more potassium than granola - granola has 539mg of potassium in 100 grams and mung bean has 1246mg of potassium.