White Bread vs. Mung Bean

Nutrition comparison of White Bread and Mung Bean

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

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

For a quick recap of significant nutrients and differences in white bread and mung bean:

  • Both white bread and mung bean are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
  • Mung bean has more beta-carotene than white bread, however, white bread contains more lutein + zeaxanthin than mung bean.
  • Mung bean has more pantothenic acid, Vitamin B6 and folate.
  • Mung bean is an excellent source of potassium.
Detailed nutritional comparison of white bread and mung bean 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: White Bread (Bread, white wheat) and Mung Bean (Mung beans, mature seeds, raw) . Have a correction or suggestions? Shoot us an email.

Image of White Bread src
Image of Mung Bean src

Calories and Carbs

calories

Both white bread and mung bean are high in calories. Mung bean has 46% more calories than white bread - white bread has 238 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, white bread is lighter in protein, heavier in carbs and heavier in fat compared to mung bean per calorie. White bread has a macronutrient ratio of 18:74:8 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Mung Bean
Protein 18% 27%
Carbohydrates 74% 70%
Fat 8% 3%
Alcohol ~ ~

carbohydrates

Both white bread and mung bean are high in carbohydrates. Mung bean has 43% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.

dietary fiber

Both white bread and mung bean are high in dietary fiber. Mung bean has 77% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

White bread and mung bean contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and mung bean has 6.6g of sugar.

Protein

protein

Both white bread and mung bean are high in protein. Mung bean has 124% more protein than white bread - white bread has 10.7g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both white bread and mung bean are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

trans fat

Both white bread and mung bean are low in trans fat - white bread has 0.03g of trans fat per 100 grams and mung bean does not contain significant amounts.

Vitamins

Vitamin C

Mung bean has more Vitamin C than white bread - mung bean has 4.8mg of Vitamin C per 100 grams and white bread does not contain significant amounts.

Vitamin A

Mung bean has more Vitamin A than white bread - mung bean has 6ug of Vitamin A per 100 grams and white bread does not contain significant amounts.

Vitamin E

White bread and mung bean contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

White bread and mung bean contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.

The B Vitamins

Mung bean has more pantothenic acid, Vitamin B6 and folate. Both white bread and mung bean contain significant amounts of thiamin, riboflavin and niacin.

White Bread Mung Bean
Thiamin 0.51 MG 0.621 MG
Riboflavin 0.255 MG 0.233 MG
Niacin 4.455 MG 2.251 MG
Pantothenic acid 0.455 MG 1.91 MG
Vitamin B6 0.08 MG 0.382 MG
Folate 127 UG 625 UG

Minerals

calcium

Both white bread and mung bean are high in calcium. White bread has 418% more calcium than mung bean - white bread has 684mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Both white bread and mung bean are high in iron. Mung bean has 38% more iron than white bread - white bread has 4.9mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Mung bean is an excellent source of potassium and it has 881% more potassium than white bread - white bread has 127mg 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 has more beta-carotene than white bread per 100 grams, however, white bread contains more lutein + zeaxanthin than mung bean per 100 grams.

White Bread Mung Bean
beta-carotene 2 UG 68 UG
lutein + zeaxanthin 25 UG ~

Omega-3 and Omega-6

omega 3s

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

White Bread Mung Bean
alpha linoleic acid 0.083 G 0.027 G
EPA 0.003 G ~
Total 0.086 G 0.027 G

omega 6s

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

White Bread Mung Bean
other omega 6 0.002 G ~
linoleic acid 0.879 G 0.357 G
Total 0.881 G 0.357 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: White Bread (Bread, white wheat) and Mung Bean (Mung beans, mature seeds, raw) .

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FAQ

Does white bread or mung bean contain more calories in 100 grams?
Both white bread and mung bean are high in calories. Mung bean has 50% more calories than white bread - white bread has 238 calories in 100g and mung bean has 347 calories.

Does white bread or mung bean have more carbohydrates?
By weight, both white bread and mung bean are high in carbohydrates. mung bean has 40% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does white bread or mung bean contain more calcium?
Both white bread and mung bean are high in calcium. White bread has 420% more calcium than mung bean - white bread has 684mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does white bread or mung bean contain more iron?
Both white bread and mung bean are high in iron. Mung bean has 40% more iron than white bread - white bread has 4.9mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does white bread or mung bean contain more potassium?
Mung bean is a rich source of potassium and it has 880% more potassium than white bread - white bread has 127mg of potassium in 100 grams and mung bean has 1246mg of potassium.