Mung Bean vs. Sweet Potatoes

Nutrition comparison of Mung Bean and Sweet Potatoes

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

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

For a quick recap of significant nutrients and differences in mung bean and sweet potatoes:

  • Both sweet potatoes and mung bean are high in dietary fiber and potassium.
  • Mung bean has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • Mung bean is an excellent source of calcium, iron and protein.
  • Sweet potato is an excellent source of Vitamin A.
Detailed nutritional comparison of mung bean and sweet potatoes 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 Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.

Image of Mung Bean src
Image of Sweet Potatoes src

Calories and Carbs

calories

Mung bean is high in calories and sweet potato has 75% less calories than mung bean - sweet potato has 86 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, mung bean is heavier in protein, much lighter in carbs and similar to sweet potatoes for fat. Mung bean has a macronutrient ratio of 27:70:3 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mung Bean Sweet Potatoes
Protein 27% 7%
Carbohydrates 70% 92%
Fat 3% 1%
Alcohol ~ ~

carbohydrates

Mung bean is high in carbohydrates and sweet potato has 68% less carbohydrates than mung bean - sweet potato has 20.1g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.

dietary fiber

Both sweet potatoes and mung bean are high in dietary fiber. Mung bean has 443% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Sweet potatoes and mung bean contain similar amounts of sugar - sweet potato has 4.2g 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 14 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both sweet potatoes and mung bean are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

Vitamins

Vitamin C

Sweet potatoes and mung bean contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has 117 times more Vitamin A than mung bean - sweet potato has 709ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.

Vitamin E

Sweet potatoes and mung bean contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

Sweet potatoes and mung bean contain similar amounts of Vitamin K - sweet potato has 1.8ug 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 and folate. Both mung bean and sweet potatoes contain significant amounts of Vitamin B6.

Mung Bean Sweet Potatoes
Thiamin 0.621 MG 0.078 MG
Riboflavin 0.233 MG 0.061 MG
Niacin 2.251 MG 0.557 MG
Pantothenic acid 1.91 MG 0.8 MG
Vitamin B6 0.382 MG 0.209 MG
Folate 625 UG 11 UG

Minerals

calcium

Mung bean is an excellent source of calcium and it has 340% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Mung bean is an excellent source of iron and it has 10 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Both sweet potatoes and mung bean are high in potassium. Mung bean has 270% more potassium than sweet potato - sweet potato has 337mg 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 Sweet Potatoes
beta-carotene 68 UG 8509 UG
alpha-carotene ~ 7 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, mung bean has more alpha linoleic acid (ALA) than sweet potato per 100 grams.

Mung Bean Sweet Potatoes
alpha linoleic acid 0.027 G 0.001 G
Total 0.027 G 0.001 G

omega 6s

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

Mung Bean Sweet Potatoes
linoleic acid 0.357 G 0.013 G
Total 0.357 G 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .

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FAQ

Does sweet potatoes or mung bean contain more calories in 100 grams?
Mung bean is high in calories and sweet potato has 80% less calories than mung bean - sweet potato has 86 calories in 100g and mung bean has 347 calories.

Does sweet potatoes or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and sweet potato has 70% fewer carbohydrates than mung bean - sweet potato has 20.1g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does sweet potatoes or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 340% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does sweet potatoes or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 10 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does sweet potatoes or mung bean contain more potassium?
Both sweet potatoes and mung bean are high in potassium. Mung bean has 270% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and mung bean has 1246mg of potassium.