Mung Bean vs. Flaxseeds
Nutrition comparison of Mung Bean and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and flaxseeds:
- Both flaxseeds and mung bean are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has 3.2 times less sugar than mung bean.
- Flaxseed has more thiamin, however, mung bean contains more folate.
- Mung bean has 9.5 times less saturated fat than flaxseed.
- Mung bean has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than mung bean.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and mung bean are high in calories. Flaxseed has 54% more calories than mung bean - flaxseed has 534 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 flaxseeds per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Flaxseeds | |
|---|---|---|
| Protein | 27% | 13% |
| Carbohydrates | 70% | 21% |
| Fat | 3% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and flaxseed has 54% less carbohydrates than mung bean - flaxseed has 28.9g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both flaxseeds and mung bean are high in dietary fiber. Flaxseed has 67% more dietary fiber than mung bean - flaxseed has 27.3g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Flaxseed has 3.2 times less sugar than mung bean - flaxseed has 1.6g of sugar per 100 grams and mung bean has 6.6g of sugar.
Protein
protein
Both flaxseeds and mung bean are high in protein. Mung bean has 30% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Mung bean has 9.5 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Mung bean has 700% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Mung bean has more Vitamin A than flaxseed - mung bean has 6ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and mung bean contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Flaxseeds and mung bean contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, however, mung bean contains more folate. Both mung bean and flaxseeds contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Mung Bean | Flaxseeds | |
|---|---|---|
| Thiamin | 0.621 MG | 1.644 MG |
| Riboflavin | 0.233 MG | 0.161 MG |
| Niacin | 2.251 MG | 3.08 MG |
| Pantothenic acid | 1.91 MG | 0.985 MG |
| Vitamin B6 | 0.382 MG | 0.473 MG |
| Folate | 625 UG | 87 UG |
Minerals
calcium
Both flaxseeds and mung bean are high in calcium. Flaxseed has 93% more calcium than mung bean - flaxseed has 255mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Both flaxseeds and mung bean are high in iron. Mung bean has 18% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both flaxseeds and mung bean are high in potassium. Mung bean has 53% more potassium than flaxseed - flaxseed has 813mg 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 flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than mung bean per 100 grams.
| Mung Bean | Flaxseeds | |
|---|---|---|
| beta-carotene | 68 UG | ~ |
| lutein + zeaxanthin | ~ | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 22.813 G |
| Total | 0.027 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than mung bean per 100 grams.
| Mung Bean | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.357 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.357 G | 5.91 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 (%) |
Flaxseeds g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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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% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or mung bean contain more calories in 100 grams?Both flaxseeds and mung bean are high in calories. Flaxseed has 50% more calories than mung bean - flaxseed has 534 calories in 100g and mung bean has 347 calories.
Does flaxseeds or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and flaxseed has 50% fewer carbohydrates than mung bean - flaxseed has 28.9g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does flaxseeds or mung bean contain more calcium?
Both flaxseeds and mung bean are high in calcium. Flaxseed has 90% more calcium than mung bean - flaxseed has 255mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does flaxseeds or mung bean contain more iron?
Both flaxseeds and mung bean are high in iron. Mung bean has 20% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does flaxseeds or mung bean contain more potassium?
Both flaxseeds and mung bean are high in potassium. Mung bean has 50% more potassium than flaxseed - flaxseed has 813mg of potassium in 100 grams and mung bean has 1246mg of potassium.