Kidney Beans vs. Mung Bean
Nutrition comparison of Kidney Beans and Mung Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
mung bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and mung bean:
- Both mung bean and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mung bean is an excellent source of iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Mung Bean (Mung beans, mature seeds, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mung bean and kidney beans are high in calories. Mung bean has 187% more calories than kidney bean - mung bean has 347 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in fat and similar to mung bean for protein and carbs. Kidney beans has a macronutrient ratio of 26:67:7 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Mung Bean | |
|---|---|---|
| Protein | 26% | 27% |
| Carbohydrates | 67% | 70% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and kidney bean has 67% less carbohydrates than mung bean - mung bean has 62.6g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both mung bean and kidney beans are high in dietary fiber. Mung bean has 172% more dietary fiber than kidney bean - mung bean has 16.3g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than mung bean - mung bean has 6.6g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both mung bean and kidney beans are high in protein. Mung bean has 194% more protein than kidney bean - mung bean has 23.9g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both mung bean and kidney beans are low in saturated fat - mung bean has 0.35g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Mung bean has 23 times more Vitamin C than kidney bean - mung bean has 4.8mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Mung bean has more Vitamin A than kidney bean - mung bean has 6ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Mung bean and kidney beans contain similar amounts of Vitamin E - mung bean has 0.51mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Mung bean and kidney beans contain similar amounts of Vitamin K - mung bean has 9ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kidney Beans | Mung Bean | |
|---|---|---|
| Thiamin | 0.06 MG | 0.621 MG |
| Riboflavin | 0.015 MG | 0.233 MG |
| Niacin | 0.417 MG | 2.251 MG |
| Pantothenic acid | ~ | 1.91 MG |
| Vitamin B6 | 0.113 MG | 0.382 MG |
| Folate | 23 UG | 625 UG |
Minerals
calcium
Both mung bean and kidney beans are high in calcium. Mung bean has 128% more calcium than kidney bean - mung bean has 132mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Mung bean is an excellent source of iron and it has 349% more iron than kidney bean - mung bean has 6.7mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both mung bean and kidney beans are high in potassium. Mung bean has 398% more potassium than kidney bean - mung bean has 1246mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Kidney Beans | Mung Bean | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.027 G |
| Total | 0.132 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both kidney beans and mung bean contain significant amounts of linoleic acid.
| Kidney Beans | Mung Bean | |
|---|---|---|
| linoleic acid | 0.217 G | 0.357 G |
| Total | 0.217 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Mung Bean (Mung beans, mature seeds, raw) .
Kidney Beans 158g
(
cup cup rinsed solids
)
|
Daily Values (%) |
Mung Bean 207g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 191KCAL 10% |
|
5% | calories | 276% |
|
718KCAL 36% | |
| 33G 13% |
|
5% | carbohydrates | 294% |
|
130G 52% | |
| 9.5G 38% |
|
5% | dietary fiber | 258% |
|
34G 135% | |
| 5% | sugar | >999% | 14G | ||||
| 1.5G 2% |
|
5% | total fat | 60% |
|
2.4G 4% | |
| 0.52G 3% |
|
5% | saturated fat | 38% |
|
0.72G 4% | |
| 0.08G | 5% | monounsaturated fat | 312% | 0.33G | |||
| 0.55G | 5% | polyunsaturated fat | 44% | 0.79G | |||
| 329MG 22% |
|
961% | sodium | 5% |
|
31MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
12UG 2% | ||
| 0.32MG 0.4% |
|
5% | Vitamin C | >999% |
|
9.9MG 13% | |
| 92MG 9% |
|
5% | calcium | 197% |
|
273MG 27% | |
| 2.4MG 13% |
|
5% | iron | 483% |
|
14MG 78% | |
| 46MG 15% |
|
5% | magnesium | 750% |
|
391MG 126% | |
| 395MG 17% |
|
5% | potassium | 553% |
|
2579MG 112% | |
| 0.09MG 9% |
|
5% | thiamin (Vit B1) | >999% |
|
1.3MG 117% | |
| 0.02MG 2% |
|
5% | riboflavin (Vit B2) | >999% |
|
0.48MG 44% | |
| 0.66MG 5% |
|
5% | niacin (Vit B3) | 612% |
|
4.7MG 33% | |
| 0.18MG 14% |
|
5% | Vitamin B6 | 339% |
|
0.79MG 61% | |
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
4MG 79% | ||
| 36UG 9% |
|
5% | folate (Vit B9) | >999% |
|
1294UG 323% | |
| 0.05MG 0.3% |
|
5% | Vitamin E | >999% |
|
1.1MG 7% | |
| 9UG 10% |
|
5% | Vitamin K | 111% |
|
19UG 21% | |
| 13G 26% |
|
5% | protein | 277% |
|
49G 99% | |
| 68MG 16% |
|
5% | choline | 199% |
|
203MG 48% | |
| 0.45MG 37% |
|
5% | copper | 322% |
|
1.9MG 162% | |
| 0.6MG 34% |
|
5% | manganese | 250% |
|
2.1MG 119% | |
| 186MG 27% |
|
5% | phosphorus | 309% |
|
760MG 109% | |
|
|
5% | selenium | >999% |
|
17UG 31% | ||
| 1.2MG 15% |
|
5% | zinc | 358% |
|
5.5MG 69% | |
| 109G | 474% | Water | 5% | 19G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does mung bean or kidney beans contain more calories in 100 grams?Both mung bean and kidney beans are high in calories. Mung bean has 190% more calories than kidney bean - mung bean has 347 calories in 100g and kidney bean has 121 calories.
Does mung bean or kidney beans have more carbohydrates?
By weight, mung bean is high in carbohydrates and kidney bean has 70% fewer carbohydrates than mung bean - mung bean has 62.6g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does mung bean or kidney beans contain more calcium?
Both mung bean and kidney beans are high in calcium. Mung bean has 130% more calcium than kidney bean - mung bean has 132mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does mung bean or kidney beans contain more iron?
Mung bean is an abundant source of iron and it has 350% more iron than kidney bean - mung bean has 6.7mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does mung bean or kidney beans contain more potassium?
Both mung bean and kidney beans are high in potassium. Mung bean has 400% more potassium than kidney bean - mung bean has 1246mg of potassium in 100 grams and kidney bean has 250mg of potassium.