Mung Bean vs. Iceberg Lettuce

Nutrition comparison of Mung Bean and Iceberg Lettuce

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

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

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

  • Iceberg lettuce has 70% less sugar than mung bean.
  • Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Mung bean is an excellent source of calcium, dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of mung bean and iceberg lettuce 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 Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.

Image of Mung Bean src
Image of Iceberg Lettuce src

Calories and Carbs

calories

Mung bean is high in calories and iceberg lettuce has 96% less calories than mung bean - iceberg lettuce has 14 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, mung bean is heavier in protein, lighter in fat and similar to iceberg lettuce for carbs. Mung bean has a macronutrient ratio of 27:70:3 and for iceberg lettuce, 21:72:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mung Bean Iceberg Lettuce
Protein 27% 21%
Carbohydrates 70% 72%
Fat 3% 8%
Alcohol ~ ~

carbohydrates

Mung bean is high in carbohydrates and iceberg lettuce has 95% less carbohydrates than mung bean - iceberg lettuce has 3g 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 12 times more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Iceberg lettuce has 70% less sugar than mung bean - iceberg lettuce has 2g 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 25 times more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both iceberg lettuce and mung bean are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

Vitamins

Vitamin C

Iceberg lettuce and mung bean contain similar amounts of Vitamin C - iceberg lettuce has 2.8mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.

Vitamin A

Iceberg lettuce and mung bean contain similar amounts of Vitamin A - iceberg lettuce has 25ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.

Vitamin E

Iceberg lettuce and mung bean contain similar amounts of Vitamin E - iceberg lettuce has 0.18mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

Iceberg lettuce and mung bean contain similar amounts of Vitamin K - iceberg lettuce has 24.1ug 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 Iceberg Lettuce
Thiamin 0.621 MG 0.041 MG
Riboflavin 0.233 MG 0.025 MG
Niacin 2.251 MG 0.123 MG
Pantothenic acid 1.91 MG 0.091 MG
Vitamin B6 0.382 MG 0.042 MG
Folate 625 UG 29 UG

Minerals

calcium

Mung bean is an excellent source of calcium and it has 633% more calcium than iceberg lettuce - iceberg lettuce has 18mg 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 iceberg lettuce - iceberg lettuce has 0.41mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Mung bean is an excellent source of potassium and it has 784% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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 Iceberg Lettuce
beta-carotene 68 UG 299 UG
alpha-carotene ~ 4 UG
lutein + zeaxanthin ~ 277 UG

Omega-3 and Omega-6

omega 3s

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

Mung Bean Iceberg Lettuce
alpha linoleic acid 0.027 G 0.052 G
Total 0.027 G 0.052 G

omega 6s

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

Mung Bean Iceberg Lettuce
linoleic acid 0.357 G 0.021 G
Total 0.357 G 0.021 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 Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .

Mung Bean g

()
Daily Values (%)

Iceberg Lettuce g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does iceberg lettuce or mung bean contain more calories in 100 grams?
Mung bean is high in calories and iceberg lettuce has 100% less calories than mung bean - iceberg lettuce has 14 calories in 100g and mung bean has 347 calories.

Does iceberg lettuce or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and iceberg lettuce has 100% fewer carbohydrates than mung bean - iceberg lettuce has 3g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does iceberg lettuce or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 630% more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does iceberg lettuce or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 15 times more iron than iceberg lettuce - iceberg lettuce has 0.41mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does iceberg lettuce or mung bean contain more potassium?
Mung bean is a rich source of potassium and it has 780% more potassium than iceberg lettuce - iceberg lettuce has 141mg of potassium in 100 grams and mung bean has 1246mg of potassium.