Mung Bean vs. Spirulina
Nutrition comparison of Mung Bean and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and spirulina:
- Both spirulina and mung bean are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Mung bean has 6.6 times less saturated fat than spirulina.
- Spirulina has more thiamin, riboflavin and niacin, however, mung bean contains more folate.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and mung bean are high in calories. Mung bean has 20% more calories than spirulina - spirulina has 290 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Mung bean has a macronutrient ratio of 27:71:2 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Spirulina | |
|---|---|---|
| Protein | 27% | 59% |
| Carbohydrates | 71% | 25% |
| Fat | 2% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and spirulina has 62% less carbohydrates than mung bean - spirulina has 23.9g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both spirulina and mung bean are high in dietary fiber. Mung bean has 353% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Spirulina and mung bean contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and mung bean has 6.6g of sugar.
Protein
protein
Both spirulina and mung bean are high in protein. Spirulina has 141% more protein than mung bean - spirulina has 57.5g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Mung bean has 6.6 times less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Spirulina has 110% more Vitamin C than mung bean - spirulina has 10.1mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Spirulina has 383% more Vitamin A than mung bean - spirulina has 29ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.
Vitamin E
Spirulina has 880% more Vitamin E than mung bean - spirulina has 5mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Spirulina and mung bean contain similar amounts of Vitamin K - spirulina has 25.5ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin and niacin, however, mung bean contains more folate. Both mung bean and spirulina contain significant amounts of pantothenic acid and Vitamin B6.
| Mung Bean | Spirulina | |
|---|---|---|
| Thiamin | 0.621 MG | 2.38 MG |
| Riboflavin | 0.233 MG | 3.67 MG |
| Niacin | 2.251 MG | 12.82 MG |
| Pantothenic acid | 1.91 MG | 3.48 MG |
| Vitamin B6 | 0.382 MG | 0.364 MG |
| Folate | 625 UG | 94 UG |
Minerals
calcium
Both spirulina and mung bean are high in calcium. Mung bean has a little more calcium (10%) than spirulina by weight - spirulina has 120mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Both spirulina and mung bean are high in iron. Spirulina has 323% more iron than mung bean - spirulina has 28.5mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both spirulina and mung bean are high in potassium. Spirulina has 36% more potassium than - spirulina has 1363mg of potassium per 100 grams and mung bean has 1246mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.823 G |
| Total | 0.027 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than mung bean per 100 grams.
| Mung Bean | Spirulina | |
|---|---|---|
| linoleic acid | 0.357 G | 1.254 G |
| Total | 0.357 G | 1.254 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.
Mung Bean g
()
|
Daily Values (%) |
Spirulina g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
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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 spirulina or mung bean contain more calories in 100 grams?Both spirulina and mung bean are high in calories. Mung bean has 20% more calories than spirulina - spirulina has 290 calories in 100g and mung bean has 347 calories.
Is spirulina or mung bean better for protein?
Both spirulina and mung bean are high in protein. Spirulina has 140% more protein than mung bean - spirulina has 57.5g of protein per 100 grams and mung bean has 23.9g of protein.
Does spirulina or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and spirulina has 60% fewer carbohydrates than mung bean - spirulina has 23.9g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does spirulina or mung bean contain more calcium?
Both spirulina and mung bean are high in calcium. Mung bean has a little more calcium ( 10%) than spirulina by weight - spirulina has 120mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does spirulina or mung bean contain more iron?
Both spirulina and mung bean are high in iron. Spirulina has 320% more iron than mung bean - spirulina has 28.5mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does spirulina or mung bean contain more potassium?
Both spirulina and mung bean are high in potassium. Spirulina has 40% more potassium than - spirulina has 1363mg of potassium in 100 grams and mung bean has 1246mg of potassium.