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.
Detailed nutritional comparison of mung bean and watercress 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 Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.

Image of Mung Bean src
Image of Watercress src

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, 60:34:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mung Bean Watercress
Protein 27% 60%
Carbohydrates 70% 34%
Fat 3% 6%
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 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 Watercress .

Note: The specific food items compared are: Mung Bean (Mung beans, mature seeds, raw) and Watercress (Watercress, raw) .

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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.