Wild Rice vs. Mung Bean

Nutrition comparison of Cooked Wild Rice and Mung Bean

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

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

For a quick recap of significant nutrients and differences in wild rice and mung bean:

  • Both wild rice and mung bean are high in calories.
  • Mung bean has more beta-carotene than wild rice, however, wild rice contains more lutein + zeaxanthin than mung bean.
  • Mung bean has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Mung bean is an excellent source of calcium, dietary fiber, iron, potassium and protein.
  • Wild rice has 8 times less sugar than mung bean.
Detailed nutritional comparison of wild rice 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: Wild Rice (Wild rice, cooked) and Mung Bean (Mung beans, mature seeds, raw) . Have a correction or suggestions? Shoot us an email.

Image of Wild Rice src
Image of Mung Bean src

Calories and Carbs

calories

Both wild rice and mung bean are high in calories. Mung bean has 244% more calories than wild rice - wild rice has 101 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and similar to mung bean for fat. Wild rice has a macronutrient ratio of 15:82:3 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wild Rice Mung Bean
Protein 15% 27%
Carbohydrates 82% 70%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Mung bean is high in carbohydrates and wild rice has 66% less carbohydrates than mung bean - wild rice has 21.3g 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 806% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Wild rice has 8 times less sugar than mung bean - wild rice has 0.73g 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 498% more protein than wild rice - wild rice has 4g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both wild rice and mung bean are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Wild rice and mung bean contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

Wild rice and mung bean contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.

The B Vitamins

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

Wild Rice Mung Bean
Thiamin 0.052 MG 0.621 MG
Riboflavin 0.087 MG 0.233 MG
Niacin 1.287 MG 2.251 MG
Pantothenic acid 0.154 MG 1.91 MG
Vitamin B6 0.135 MG 0.382 MG
Folate 26 UG 625 UG

Minerals

calcium

Mung bean is an excellent source of calcium and it has 43 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Mung bean is an excellent source of iron and it has 10 times more iron than wild rice - wild rice has 0.6mg 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 11 times more potassium than wild rice - wild rice has 101mg 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 wild rice per 100 grams, however, wild rice contains more lutein + zeaxanthin than mung bean per 100 grams.

Wild Rice Mung Bean
beta-carotene 2 UG 68 UG
lutein + zeaxanthin 64 UG ~

Omega-3 and Omega-6

omega 3s

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

Wild Rice Mung Bean
alpha linoleic acid 0.095 G 0.027 G
Total 0.095 G 0.027 G

omega 6s

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

Wild Rice Mung Bean
linoleic acid 0.119 G 0.357 G
Total 0.119 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: Wild Rice (Wild rice, cooked) and Mung Bean (Mung beans, mature seeds, raw) .

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FAQ

Does wild rice or mung bean contain more calories in 100 grams?
Both wild rice and mung bean are high in calories. Mung bean has 240% more calories than wild rice - wild rice has 101 calories in 100g and mung bean has 347 calories.

Does wild rice or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and wild rice has 70% fewer carbohydrates than mung bean - wild rice has 21.3g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does wild rice or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 43 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does wild rice or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 10 times more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does wild rice or mung bean contain more potassium?
Mung bean is a rich source of potassium and it has 11 times more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and mung bean has 1246mg of potassium.