Mung Bean vs. Watercress
Nutrition comparison of Mung Bean and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and watercress:
- Both watercress and mung bean are high in calcium and potassium.
- Mung bean has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mung bean is an excellent source of dietary fiber, iron and protein.
- Watercress has 32 times less sugar than mung bean.
- Watercress 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 Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mung bean is high in calories and watercress has 97% less calories than mung bean - watercress has 11 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 similar to watercress for fat. Mung bean has a macronutrient ratio of 27:70:3 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Watercress | |
|---|---|---|
| Protein | 27% | 67% |
| Carbohydrates | 70% | 33% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and watercress has 98% less carbohydrates than mung bean - watercress has 1.3g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Mung bean is an excellent source of dietary fiber and it has 31 times more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Watercress has 32 times less sugar than mung bean - watercress has 0.2g 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 937% more protein than watercress - watercress has 2.3g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both watercress and mung bean are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 796% more Vitamin C than mung bean - watercress has 43mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 25 times more Vitamin A than mung bean - watercress has 160ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.
Vitamin E
Watercress and mung bean contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 26 times more Vitamin K than mung bean - watercress has 250ug 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, Vitamin B6 and folate. Both mung bean and watercress contain significant amounts of riboflavin.
| Mung Bean | Watercress | |
|---|---|---|
| Thiamin | 0.621 MG | 0.09 MG |
| Riboflavin | 0.233 MG | 0.12 MG |
| Niacin | 2.251 MG | 0.2 MG |
| Pantothenic acid | 1.91 MG | 0.31 MG |
| Vitamin B6 | 0.382 MG | 0.129 MG |
| Folate | 625 UG | 9 UG |
Minerals
calcium
Both watercress and mung bean are high in calcium. Mung bean has a little more calcium (10%) than watercress by weight - watercress has 120mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Mung bean is an excellent source of iron and it has 32 times more iron than watercress - watercress has 0.2mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both watercress and mung bean are high in potassium. Mung bean has 278% more potassium than watercress - watercress has 330mg 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 | Watercress | |
|---|---|---|
| beta-carotene | 68 UG | 1914 UG |
| lutein + zeaxanthin | ~ | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mung bean and watercress contain significant amounts of alpha linoleic acid (ALA).
| Mung Bean | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.023 G |
| Total | 0.027 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, mung bean has more linoleic acid than watercress per 100 grams.
| Mung Bean | Watercress | |
|---|---|---|
| linoleic acid | 0.357 G | 0.012 G |
| Total | 0.357 G | 0.012 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 Watercress (Watercress, raw) .
Mung Bean g
()
|
Daily Values (%) |
Watercress 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 % |
|
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 % |
|
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 % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
|
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 % |
|
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 watercress or mung bean contain more calories in 100 grams?Mung bean is high in calories and watercress has 100% less calories than mung bean - watercress has 11 calories in 100g and mung bean has 347 calories.
Is watercress or mung bean better for protein?
Mung bean is a fantastic source of protein and it has 940% more protein than watercress - watercress has 2.3g of protein per 100 grams and mung bean has 23.9g of protein.
Does watercress or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and watercress has 100% fewer carbohydrates than mung bean - watercress has 1.3g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does watercress or mung bean contain more calcium?
Both watercress and mung bean are high in calcium. Mung bean has a little more calcium ( 10%) than watercress by weight - watercress has 120mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does watercress or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 32 times more iron than watercress - watercress has 0.2mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does watercress or mung bean contain more potassium?
Both watercress and mung bean are high in potassium. Mung bean has 280% more potassium than watercress - watercress has 330mg of potassium in 100 grams and mung bean has 1246mg of potassium.