Mung Bean vs. Pine Nut

Nutrition comparison of Mung Bean and Pine Nut


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

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

For a quick recap of significant nutrients and differences in mung bean and pine nut:

  • Both pine nut and mung bean are high in calories, dietary fiber, iron, potassium and protein.
  • Mung bean has more pantothenic acid, Vitamin B6 and folate.
  • Mung bean has signficantly less saturated fat than pine nut.
  • Mung bean is an excellent source of calcium.
  • Pine nut is a great source of Vitamin E.
Detailed nutritional comparison of mung bean and pine nut 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: Mung Bean (Mung beans, mature seeds, raw) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Mung Bean src
Image of Pine Nut src

Calories and Carbs

calories

Both pine nut and mung bean are high in calories. Pine nut has 94% more calories than mung bean - pine nut has 673 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, mung bean is heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mung Bean Pine Nut
Protein 27% 8%
Carbohydrates 70% 7%
Fat 3% 85%
Alcohol ~ ~

carbohydrates

Mung bean is high in carbohydrates and pine nut has 79% less carbohydrates than mung bean - pine nut has 13.1g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.

dietary fiber

Both pine nut and mung bean are high in dietary fiber. Mung bean has 341% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Pine nut and mung bean contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and mung bean has 6.6g of sugar.

Protein

protein

Both pine nut and mung bean are high in protein. Mung bean has 74% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Mung bean has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

Vitamins

Vitamin C

Mung bean has 500% more Vitamin C than pine nut - pine nut has 0.8mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.

Vitamin A

Pine nut and mung bean contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.

Vitamin E

Pine nut is a great source of Vitamin E and it has 17 times more Vitamin E than mung bean - pine nut has 9.3mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

Pine nut has 499% more Vitamin K than mung bean - pine nut has 53.9ug 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 mung bean and pine nut contain significant amounts of thiamin, riboflavin and niacin.

Mung Bean Pine Nut
Thiamin 0.621 MG 0.364 MG
Riboflavin 0.233 MG 0.227 MG
Niacin 2.251 MG 4.387 MG
Pantothenic acid 1.91 MG 0.313 MG
Vitamin B6 0.382 MG 0.094 MG
Folate 625 UG 34 UG

Minerals

calcium

Mung bean is an excellent source of calcium and it has 725% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Both pine nut and mung bean are high in iron. Mung bean has 22% more iron than pine nut - pine nut has 5.5mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Both pine nut and mung bean are high in potassium. Mung bean has 109% more potassium than pine nut - pine nut has 597mg 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 Pine Nut
beta-carotene 68 UG 17 UG
lutein + zeaxanthin ~ 9 UG

Omega-3 and Omega-6

omega 3s

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

Mung Bean Pine Nut
alpha linoleic acid 0.027 G 0.164 G
Total 0.027 G 0.164 G

omega 6s

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

Mung Bean Pine Nut
linoleic acid 0.357 G 33.15 G
other omega 6 ~ 0.052 G
Total 0.357 G 33.202 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 Pine Nut (Nuts, pine nuts, dried) .

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FAQ

Does pine nut or mung bean contain more calories in 100 grams?
Both pine nut and mung bean are high in calories. Pine nut has 90% more calories than mung bean - pine nut has 673 calories in 100g and mung bean has 347 calories.

Does pine nut or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and pine nut has 80% fewer carbohydrates than mung bean - pine nut has 13.1g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does pine nut or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 730% more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does pine nut or mung bean contain more iron?
Both pine nut and mung bean are high in iron. Mung bean has 20% more iron than pine nut - pine nut has 5.5mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does pine nut or mung bean contain more potassium?
Both pine nut and mung bean are high in potassium. Mung bean has 110% more potassium than pine nut - pine nut has 597mg of potassium in 100 grams and mung bean has 1246mg of potassium.