Mung Bean vs. Spinach
Nutrition comparison of Mung Bean and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and spinach:
- Both spinach and mung bean are high in calcium, dietary fiber, iron and potassium.
- Mung bean has more thiamin, niacin, pantothenic acid and folate.
- Mung bean is an excellent source of protein.
- Spinach has 14.7 times less sugar than mung bean.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mung bean is high in calories and spinach has 93% less calories than mung bean - spinach has 23 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Spinach | |
|---|---|---|
| Protein | 27% | 39% |
| Carbohydrates | 70% | 49% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and spinach has 94% less carbohydrates than mung bean - spinach has 3.6g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both spinach and mung bean are high in dietary fiber. Mung bean has 641% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Spinach has 14.7 times less sugar than mung bean - spinach has 0.42g 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 734% more protein than spinach - spinach has 2.9g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both spinach and mung bean are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 485% more Vitamin C than mung bean - spinach has 28.1mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 77 times more Vitamin A than mung bean - spinach has 469ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.
Vitamin E
Spinach has 298% more Vitamin E than mung bean - spinach has 2mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 52 times more Vitamin K than mung bean - spinach has 482.9ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, niacin, pantothenic acid and folate. Both mung bean and spinach contain significant amounts of riboflavin and Vitamin B6.
| Mung Bean | Spinach | |
|---|---|---|
| Thiamin | 0.621 MG | 0.078 MG |
| Riboflavin | 0.233 MG | 0.189 MG |
| Niacin | 2.251 MG | 0.724 MG |
| Pantothenic acid | 1.91 MG | 0.065 MG |
| Vitamin B6 | 0.382 MG | 0.195 MG |
| Folate | 625 UG | 194 UG |
Minerals
calcium
Both spinach and mung bean are high in calcium. Mung bean has 33% more calcium than spinach - spinach has 99mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Both spinach and mung bean are high in iron. Mung bean has 149% more iron than spinach - spinach has 2.7mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both spinach and mung bean are high in potassium. Mung bean has 123% more potassium than spinach - spinach has 558mg 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 | Spinach | |
|---|---|---|
| beta-carotene | 68 UG | 5626 UG |
| lutein + zeaxanthin | ~ | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.138 G |
| Total | 0.027 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, mung bean has more linoleic acid than spinach per 100 grams.
| Mung Bean | Spinach | |
|---|---|---|
| linoleic acid | 0.357 G | 0.026 G |
| Total | 0.357 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mung Bean or Spinach .
Mung Bean g
()
|
Daily Values (%) |
Spinach 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% |
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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% |
|
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% |
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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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
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 spinach or mung bean contain more calories in 100 grams?Mung bean is high in calories and spinach has 90% less calories than mung bean - spinach has 23 calories in 100g and mung bean has 347 calories.
Is spinach or mung bean better for protein?
Mung bean is a fantastic source of protein and it has 730% more protein than spinach - spinach has 2.9g of protein per 100 grams and mung bean has 23.9g of protein.
Does spinach or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and spinach has 90% fewer carbohydrates than mung bean - spinach has 3.6g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does spinach or mung bean contain more calcium?
Both spinach and mung bean are high in calcium. Mung bean has 30% more calcium than spinach - spinach has 99mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does spinach or mung bean contain more iron?
Both spinach and mung bean are high in iron. Mung bean has 150% more iron than spinach - spinach has 2.7mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does spinach or mung bean contain more potassium?
Both spinach and mung bean are high in potassium. Mung bean has 120% more potassium than spinach - spinach has 558mg of potassium in 100 grams and mung bean has 1246mg of potassium.