Mung Bean vs. Zucchini
Nutrition comparison of Mung Bean and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and zucchini:
- Both zucchini and mung bean are high in potassium.
- Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mung bean is an excellent source of calcium, dietary fiber, iron and protein.
- Zucchini has 62% less sugar than mung bean.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mung bean is high in calories and zucchini has 95% less calories than mung bean - zucchini has 17 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is heavier in carbs, lighter in fat and similar to zucchini for protein. Mung bean has a macronutrient ratio of 27:70:3 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Zucchini | |
|---|---|---|
| Protein | 27% | 24% |
| Carbohydrates | 70% | 62% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and zucchini has 95% less carbohydrates than mung bean - zucchini has 3.1g 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 15 times more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Zucchini has 62% less sugar than mung bean - zucchini has 2.5g 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 18 times more protein than zucchini - zucchini has 1.2g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both zucchini and mung bean are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 273% more Vitamin C than mung bean - zucchini has 17.9mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Zucchini and mung bean contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.
Vitamin E
Zucchini and mung bean contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Zucchini and mung bean contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mung Bean | Zucchini | |
|---|---|---|
| Thiamin | 0.621 MG | 0.045 MG |
| Riboflavin | 0.233 MG | 0.094 MG |
| Niacin | 2.251 MG | 0.451 MG |
| Pantothenic acid | 1.91 MG | 0.204 MG |
| Vitamin B6 | 0.382 MG | 0.163 MG |
| Folate | 625 UG | 24 UG |
Minerals
calcium
Mung bean is an excellent source of calcium and it has 725% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Mung bean is an excellent source of iron and it has 17 times more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both zucchini and mung bean are high in potassium. Mung bean has 377% more potassium than zucchini - zucchini has 261mg 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, both mung bean and zucchini contain significant amounts of beta-carotene.
| Mung Bean | Zucchini | |
|---|---|---|
| beta-carotene | 68 UG | 120 UG |
| lutein + zeaxanthin | ~ | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.061 G |
| Total | 0.027 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, mung bean has more linoleic acid than zucchini per 100 grams.
| Mung Bean | Zucchini | |
|---|---|---|
| linoleic acid | 0.357 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.357 G | 0.031 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.
Mung Bean g
()
|
Daily Values (%) |
Zucchini g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
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 % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does zucchini or mung bean contain more calories in 100 grams?Mung bean is high in calories and zucchini has 100% less calories than mung bean - zucchini has 17 calories in 100g and mung bean has 347 calories.
Does zucchini or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and zucchini has 100% fewer carbohydrates than mung bean - zucchini has 3.1g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does zucchini or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 730% more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does zucchini or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 17 times more iron than zucchini - zucchini has 0.37mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does zucchini or mung bean contain more potassium?
Both zucchini and mung bean are high in potassium. Mung bean has 380% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and mung bean has 1246mg of potassium.