Quinoa vs. Mung Bean
Nutrition comparison of Cooked Quinoa and Mung Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
mung bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and mung bean:
- Both quinoa and mung bean are high in calories and dietary fiber.
- Mung bean has more beta-carotene than quinoa, however, quinoa contains more lutein + zeaxanthin than mung bean.
- Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mung bean is an excellent source of calcium, iron, potassium and protein.
- Quinoa has 6.5 times less sugar than mung bean.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Mung Bean (Mung beans, mature seeds, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and mung bean are high in calories. Mung bean has 189% more calories than quinoa - quinoa has 120 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, quinoa is lighter in protein, heavier in fat and similar to mung bean for carbs. Quinoa has a macronutrient ratio of 15:71:15 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Mung Bean | |
|---|---|---|
| Protein | 15% | 27% |
| Carbohydrates | 71% | 70% |
| Fat | 15% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and quinoa has 66% less carbohydrates than mung bean - quinoa has 21.3g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both quinoa and mung bean are high in dietary fiber. Mung bean has 482% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Quinoa has 6.5 times less sugar than mung bean - quinoa has 0.87g 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 442% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both quinoa and mung bean are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Mung bean has more Vitamin C than quinoa - mung bean has 4.8mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Mung bean has more Vitamin A than quinoa - mung bean has 6ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and mung bean contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Mung bean has more Vitamin K than quinoa - mung bean has 9ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Quinoa | Mung Bean | |
|---|---|---|
| Thiamin | 0.107 MG | 0.621 MG |
| Riboflavin | 0.11 MG | 0.233 MG |
| Niacin | 0.412 MG | 2.251 MG |
| Pantothenic acid | ~ | 1.91 MG |
| Vitamin B6 | 0.123 MG | 0.382 MG |
| Folate | 42 UG | 625 UG |
Minerals
calcium
Mung bean is an excellent source of calcium and it has 676% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Mung bean is an excellent source of iron and it has 352% more iron than quinoa - quinoa has 1.5mg 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 624% more potassium than quinoa - quinoa has 172mg 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 quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than mung bean per 100 grams.
| Quinoa | Mung Bean | |
|---|---|---|
| beta-carotene | 3 UG | 68 UG |
| lutein + zeaxanthin | 53 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than mung bean per 100 grams.
| Quinoa | Mung Bean | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.027 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than mung bean per 100 grams.
| Quinoa | Mung Bean | |
|---|---|---|
| linoleic acid | 0.974 G | 0.357 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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.
Cooked Quinoa g
()
|
Daily Values (%) |
Mung Bean 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 quinoa or mung bean contain more calories in 100 grams?Both quinoa and mung bean are high in calories. Mung bean has 190% more calories than quinoa - quinoa has 120 calories in 100g and mung bean has 347 calories.
Does quinoa or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and quinoa has 70% fewer carbohydrates than mung bean - quinoa has 21.3g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does quinoa or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 680% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does quinoa or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 350% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does quinoa or mung bean contain more potassium?
Mung bean is a rich source of potassium and it has 620% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and mung bean has 1246mg of potassium.