Mung Bean vs. Walnut
Nutrition comparison of Mung Bean and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and walnut:
- Both walnut and mung bean are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Mung bean has more pantothenic acid and folate.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and mung bean are high in calories. Walnut has 88% more calories than mung bean - walnut has 654 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Walnut | |
|---|---|---|
| Protein | 27% | 9% |
| Carbohydrates | 70% | 8% |
| Fat | 3% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and walnut has 78% less carbohydrates than mung bean - walnut has 13.7g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both walnut and mung bean are high in dietary fiber. Mung bean has 143% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Walnut and mung bean contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and mung bean has 6.6g of sugar.
Protein
protein
Both walnut and mung bean are high in protein. Mung bean has 57% more protein than walnut - walnut has 15.2g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Walnut is high in saturated fat and mung bean has 94% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Mung bean has 269% more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Walnut and mung bean contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.
Vitamin E
Walnut and mung bean contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Walnut and mung bean contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Mung bean has more pantothenic acid and folate. Both mung bean and walnut contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Mung Bean | Walnut | |
|---|---|---|
| Thiamin | 0.621 MG | 0.341 MG |
| Riboflavin | 0.233 MG | 0.15 MG |
| Niacin | 2.251 MG | 1.125 MG |
| Pantothenic acid | 1.91 MG | 0.57 MG |
| Vitamin B6 | 0.382 MG | 0.537 MG |
| Folate | 625 UG | 98 UG |
Minerals
calcium
Both walnut and mung bean are high in calcium. Mung bean has 35% more calcium than walnut - walnut has 98mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Both walnut and mung bean are high in iron. Mung bean has 132% more iron than walnut - walnut has 2.9mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both walnut and mung bean are high in potassium. Mung bean has 183% more potassium than walnut - walnut has 441mg 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, walnut has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 9.08 G |
| Total | 0.027 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than mung bean per 100 grams.
| Mung Bean | Walnut | |
|---|---|---|
| linoleic acid | 0.357 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.357 G | 38.156 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 (%) |
Walnut g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or mung bean contain more calories in 100 grams?Both walnut and mung bean are high in calories. Walnut has 90% more calories than mung bean - walnut has 654 calories in 100g and mung bean has 347 calories.
Does walnut or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and walnut has 80% fewer carbohydrates than mung bean - walnut has 13.7g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does walnut or mung bean contain more calcium?
Both walnut and mung bean are high in calcium. Mung bean has 40% more calcium than walnut - walnut has 98mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does walnut or mung bean contain more iron?
Both walnut and mung bean are high in iron. Mung bean has 130% more iron than walnut - walnut has 2.9mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does walnut or mung bean contain more potassium?
Both walnut and mung bean are high in potassium. Mung bean has 180% more potassium than walnut - walnut has 441mg of potassium in 100 grams and mung bean has 1246mg of potassium.