Oats vs. Mung Bean

Nutrition comparison of Oats and Mung Bean

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

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

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

  • Both oats and mung bean are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Mung bean has more niacin, Vitamin B6 and folate.
Detailed nutritional comparison of oats and mung bean 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Mung Bean (Mung beans, mature seeds, raw) . Have a correction or suggestions? Shoot us an email.

Image of Oats src
Image of Mung Bean src

Calories and Carbs

calories

Both oats and mung bean are high in calories. Oat has 12% more calories than mung bean - oat has 389 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, oats is lighter in protein, heavier in fat and similar to mung bean for carbs. Oats has a macronutrient ratio of 17:67:16 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Mung Bean
Protein 17% 27%
Carbohydrates 67% 70%
Fat 16% 3%
Alcohol ~ ~

carbohydrates

Both oats and mung bean are high in carbohydrates. Oat has a little more carbohydrates (6%) than mung bean by weight - oat has 66.3g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.

dietary fiber

Both oats and mung bean are high in dietary fiber. Mung bean has 54% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Oat has less sugar than mung bean - mung bean has 6.6g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Both oats and mung bean are high in protein. Mung bean has 41% more protein than oat - oat has 16.9g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Oats and mung bean contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

Vitamins

Vitamin C

Mung bean has more Vitamin C than oat - mung bean has 4.8mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin A

Mung bean has more Vitamin A than oat - mung bean has 6ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin E

Mung bean has more Vitamin E than oat - mung bean has 0.51mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Mung bean has more Vitamin K than oat - mung bean has 9ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

Mung bean has more niacin, Vitamin B6 and folate. Both oats and mung bean contain significant amounts of thiamin, riboflavin and pantothenic acid.

Oats Mung Bean
Thiamin 0.763 MG 0.621 MG
Riboflavin 0.139 MG 0.233 MG
Niacin 0.961 MG 2.251 MG
Pantothenic acid 1.349 MG 1.91 MG
Vitamin B6 0.119 MG 0.382 MG
Folate 56 UG 625 UG

Minerals

calcium

Both oats and mung bean are high in calcium. Mung bean has 144% more calcium than oat - oat has 54mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Both oats and mung bean are high in iron. Mung bean has 43% more iron than oat - oat has 4.7mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Both oats and mung bean are high in potassium. Mung bean has 190% more potassium than oat - oat has 429mg of potassium per 100 grams and mung bean has 1246mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Oats Mung Bean
alpha linoleic acid 0.111 G 0.027 G
Total 0.111 G 0.027 G

omega 6s

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

Oats Mung Bean
linoleic acid 2.424 G 0.357 G
Total 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Mung Bean (Mung beans, mature seeds, raw) .

Oats 156g

( cup )
Daily Values (%)

Mung Bean 207g

( cup )
607KCAL 30%
calories 18%
718KCAL 36%
103G 41%
carbohydrates 26%
130G 52%
17G 66%
dietary fiber 100%
34G 135%
sugar >999% 14G
11G 17%
358% total fat
2.4G 4%
1.9G 11%
164% saturated fat
0.72G 4%
3.4G 930% monounsaturated fat 0.33G
4G 406% polyunsaturated fat 0.79G
3.1MG 0.2%
sodium 900%
31MG 2%
Vitamins and Minerals
Vitamin A >999%
12UG 2%
Vitamin C >999%
9.9MG 13%
84MG 8%
calcium 225%
273MG 27%
7.4MG 41%
iron 89%
14MG 78%
276MG 89%
magnesium 42%
391MG 126%
669MG 29%
potassium 286%
2579MG 112%
1.2MG 108%
thiamin (Vit B1) 8%
1.3MG 117%
0.22MG 20%
riboflavin (Vit B2) 118%
0.48MG 44%
1.5MG 11%
niacin (Vit B3) 213%
4.7MG 33%
0.19MG 14%
Vitamin B6 316%
0.79MG 61%
2.1MG 42%
pantothenic acid (Vit B5) 90%
4MG 79%
87UG 22%
folate (Vit B9) >999%
1294UG 323%
Vitamin E >999%
1.1MG 7%
Vitamin K >999%
19UG 21%
26G 53%
protein 88%
49G 99%
choline >999%
203MG 48%
0.98MG 81%
copper 94%
1.9MG 162%
7.7MG 426%
267% manganese
2.1MG 119%
816MG 117%
7% phosphorus
760MG 109%
selenium >999%
17UG 31%
6.2MG 77%
13% zinc
5.5MG 69%
13G Water 46% 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 oats or mung bean contain more calories in 100 grams?
Both oats and mung bean are high in calories. Oat has 10% more calories than mung bean - oat has 389 calories in 100g and mung bean has 347 calories.

Does oats or mung bean have more carbohydrates?
By weight, both oats and mung bean are high in carbohydrates. oat has a little more carbohydrates ( 10%) than mung bean by weight - oat has 66.3g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does oats or mung bean contain more calcium?
Both oats and mung bean are high in calcium. Mung bean has 140% more calcium than oat - oat has 54mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does oats or mung bean contain more iron?
Both oats and mung bean are high in iron. Mung bean has 40% more iron than oat - oat has 4.7mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does oats or mung bean contain more potassium?
Both oats and mung bean are high in potassium. Mung bean has 190% more potassium than oat - oat has 429mg of potassium in 100 grams and mung bean has 1246mg of potassium.