Mung Bean vs. Kale
Nutrition comparison of Mung Bean and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and kale:
- Both kale and mung bean are high in calcium, dietary fiber and potassium.
- Kale has 5.6 times less sugar than mung bean.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Mung bean has more thiamin, pantothenic acid, Vitamin B6 and folate.
- Mung bean is an excellent source of iron and protein.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mung bean is high in calories and kale has 90% less calories than mung bean - kale has 35 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is much heavier in carbs, much lighter in fat and similar to kale for protein. Mung bean has a macronutrient ratio of 27:70:3 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Kale | |
|---|---|---|
| Protein | 27% | 28% |
| Carbohydrates | 70% | 41% |
| Fat | 3% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and kale has 93% less carbohydrates than mung bean - kale has 4.4g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both kale and mung bean are high in dietary fiber. Mung bean has 298% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Kale has 5.6 times less sugar than mung bean - kale has 0.99g 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 717% more protein than kale - kale has 2.9g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both kale and mung bean are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 18 times more Vitamin C than mung bean - kale has 93.4mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 39 times more Vitamin A than mung bean - kale has 241ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.
Vitamin E
Kale and mung bean contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 42 times more Vitamin K than mung bean - kale has 389.6ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, pantothenic acid, Vitamin B6 and folate. Both mung bean and kale contain significant amounts of riboflavin and niacin.
| Mung Bean | Kale | |
|---|---|---|
| Thiamin | 0.621 MG | 0.113 MG |
| Riboflavin | 0.233 MG | 0.347 MG |
| Niacin | 2.251 MG | 1.18 MG |
| Pantothenic acid | 1.91 MG | 0.37 MG |
| Vitamin B6 | 0.382 MG | 0.147 MG |
| Folate | 625 UG | 62 UG |
Minerals
calcium
Both kale and mung bean are high in calcium. Kale has 92% more calcium than mung bean - kale has 254mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Mung bean is an excellent source of iron and it has 321% more iron than kale - kale has 1.6mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both kale and mung bean are high in potassium. Mung bean has 258% more potassium than kale - kale has 348mg of potassium per 100 grams and mung bean has 1246mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Kale | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.378 G |
| Total | 0.027 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both mung bean and kale contain significant amounts of linoleic acid.
| Mung Bean | Kale | |
|---|---|---|
| linoleic acid | 0.357 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.357 G | 0.294 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 (%) |
Kale 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 kale or mung bean contain more calories in 100 grams?Mung bean is high in calories and kale has 90% less calories than mung bean - kale has 35 calories in 100g and mung bean has 347 calories.
Does kale or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and kale has 90% fewer carbohydrates than mung bean - kale has 4.4g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does kale or mung bean contain more calcium?
Both kale and mung bean are high in calcium. Kale has 90% more calcium than mung bean - kale has 254mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does kale or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 320% more iron than kale - kale has 1.6mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does kale or mung bean contain more potassium?
Both kale and mung bean are high in potassium. Mung bean has 260% more potassium than kale - kale has 348mg of potassium in 100 grams and mung bean has 1246mg of potassium.