Whole Wheat Bread vs. Mung Bean
Nutrition comparison of Whole Wheat 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
whole wheat bread
versus
mung bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and mung bean:
- Both whole wheat bread and mung bean are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Mung bean has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than mung bean.
- Mung bean has more thiamin, pantothenic acid and folate.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Mung Bean (Mung beans, mature seeds, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and mung bean are high in calories. Mung bean has 31% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, lighter in carbs and heavier in fat compared to mung bean per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Mung Bean | |
|---|---|---|
| Protein | 20% | 27% |
| Carbohydrates | 66% | 70% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and mung bean are high in carbohydrates. Mung bean has 44% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both whole wheat bread and mung bean are high in dietary fiber. Mung bean has 120% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Whole wheat bread and mung bean contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and mung bean has 6.6g of sugar.
Protein
protein
Both whole wheat bread and mung bean are high in protein. Mung bean has 79% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both whole wheat bread and mung bean are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Mung bean has 47 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Mung bean has more Vitamin A than whole wheat bread - mung bean has 6ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and mung bean contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Whole wheat bread and mung bean contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, pantothenic acid and folate. Both whole wheat bread and mung bean contain significant amounts of riboflavin, niacin and Vitamin B6.
| Whole Wheat Bread | Mung Bean | |
|---|---|---|
| Thiamin | 0.279 MG | 0.621 MG |
| Riboflavin | 0.131 MG | 0.233 MG |
| Niacin | 4.042 MG | 2.251 MG |
| Pantothenic acid | 0.336 MG | 1.91 MG |
| Vitamin B6 | 0.263 MG | 0.382 MG |
| Folate | 75 UG | 625 UG |
Minerals
calcium
Both whole wheat bread and mung bean are high in calcium. Mung bean has 28% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Both whole wheat bread and mung bean are high in iron. Mung bean has 170% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both whole wheat bread and mung bean are high in potassium. Mung bean has 442% more potassium than whole wheat bread - whole wheat bread has 230mg 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 whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than mung bean per 100 grams.
| Whole Wheat Bread | Mung Bean | |
|---|---|---|
| beta-carotene | 1 UG | 68 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Whole Wheat Bread | Mung Bean | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.027 G |
| Total | 0.205 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than mung bean per 100 grams.
| Whole Wheat Bread | Mung Bean | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.357 G |
| Total | 1.669 G | 0.357 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 Whole Wheat Bread or Mung Bean .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Mung Bean (Mung beans, mature seeds, raw) .
Whole Wheat Bread g
()
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Daily Values (%) |
Mung Bean g
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| 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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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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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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 whole wheat bread or mung bean contain more calories in 100 grams?Both whole wheat bread and mung bean are high in calories. Mung bean has 30% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and mung bean has 347 calories.
Does whole wheat bread or mung bean have more carbohydrates?
By weight, both whole wheat bread and mung bean are high in carbohydrates. mung bean has 40% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does whole wheat bread or mung bean contain more calcium?
Both whole wheat bread and mung bean are high in calcium. Mung bean has 30% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does whole wheat bread or mung bean contain more iron?
Both whole wheat bread and mung bean are high in iron. Mung bean has 170% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does whole wheat bread or mung bean contain more potassium?
Both whole wheat bread and mung bean are high in potassium. Mung bean has 440% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and mung bean has 1246mg of potassium.