Mung Bean vs. White Beans
Nutrition comparison of Mung Bean and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and white beans:
- Both mung bean and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mung bean is an excellent source of protein.
- White bean has 21.7 times less sugar than mung bean.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mung bean and white beans are high in calories. Mung bean has 204% more calories than white bean - mung bean has 347 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, mung bean is similar to white beans for protein, carbs and fat. Mung bean has a macronutrient ratio of 27:70:3 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | White Beans | |
|---|---|---|
| Protein | 27% | 25% |
| Carbohydrates | 70% | 73% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and white bean has 66% less carbohydrates than mung bean - mung bean has 62.6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both mung bean and white beans are high in dietary fiber. Mung bean has 240% more dietary fiber than white bean - mung bean has 16.3g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 21.7 times less sugar than mung bean - mung bean has 6.6g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Mung bean is an excellent source of protein and it has 229% more protein than white bean - mung bean has 23.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both mung bean and white beans are low in saturated fat - mung bean has 0.35g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Mung bean has more Vitamin C than white bean - mung bean has 4.8mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Mung bean has more Vitamin A than white bean - mung bean has 6ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Mung bean and white beans contain similar amounts of Vitamin E - mung bean has 0.51mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Mung bean and white beans contain similar amounts of Vitamin K - mung bean has 9ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mung Bean | White Beans | |
|---|---|---|
| Thiamin | 0.621 MG | 0.096 MG |
| Riboflavin | 0.233 MG | 0.037 MG |
| Niacin | 2.251 MG | 0.113 MG |
| Pantothenic acid | 1.91 MG | 0.185 MG |
| Vitamin B6 | 0.382 MG | 0.075 MG |
| Folate | 625 UG | 65 UG |
Minerals
calcium
Both mung bean and white beans are high in calcium. Mung bean has 81% more calcium than white bean - mung bean has 132mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both mung bean and white beans are high in iron. Mung bean has 125% more iron than white bean - mung bean has 6.7mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both mung bean and white beans are high in potassium. Mung bean has 174% more potassium than white bean - mung bean has 1246mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.056 G |
| Total | 0.027 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, mung bean has more linoleic acid than white bean per 100 grams.
| Mung Bean | White Beans | |
|---|---|---|
| linoleic acid | 0.357 G | 0.067 G |
| Total | 0.357 G | 0.067 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 White Beans (Beans, white, mature seeds, canned) .
Mung Bean g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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% |
|
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 % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mung bean or white beans contain more calories in 100 grams?Both mung bean and white beans are high in calories. Mung bean has 200% more calories than white bean - mung bean has 347 calories in 100g and white bean has 114 calories.
Does mung bean or white beans have more carbohydrates?
By weight, mung bean is high in carbohydrates and white bean has 70% fewer carbohydrates than mung bean - mung bean has 62.6g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does mung bean or white beans contain more calcium?
Both mung bean and white beans are high in calcium. Mung bean has 80% more calcium than white bean - mung bean has 132mg of calcium in 100 grams and white bean has 73mg of calcium.
Does mung bean or white beans contain more iron?
Both mung bean and white beans are high in iron. Mung bean has 130% more iron than white bean - mung bean has 6.7mg of iron in 100 grams and white bean has 3mg of iron.
Does mung bean or white beans contain more potassium?
Both mung bean and white beans are high in potassium. Mung bean has 170% more potassium than white bean - mung bean has 1246mg of potassium in 100 grams and white bean has 454mg of potassium.