Mung Bean vs. Russet Potato
Nutrition comparison of Mung Bean and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and russet potato:
- Both russet potato and mung bean are high in potassium.
- Mung bean has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Mung bean is an excellent source of calcium, dietary fiber, iron and protein.
- Russet potato has 9.6 times less sugar than mung bean.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mung bean is high in calories and russet potato has 77% less calories than mung bean - russet potato has 79 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is heavier in protein, lighter in carbs and similar to russet potato for fat. Mung bean has a macronutrient ratio of 27:70:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Russet Potato | |
|---|---|---|
| Protein | 27% | 11% |
| Carbohydrates | 70% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and russet potato has 71% less carbohydrates than mung bean - russet potato has 18.1g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Mung bean is an excellent source of dietary fiber and it has 11 times more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Russet potato has 9.6 times less sugar than mung bean - russet potato has 0.62g 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 10 times more protein than russet potato - russet potato has 2.1g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both russet potato and mung bean are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Russet potato and mung bean contain similar amounts of Vitamin C - russet potato has 5.7mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Mung bean has more Vitamin A than russet potato - mung bean has 6ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and mung bean contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Russet potato and mung bean contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both mung bean and russet potato contain significant amounts of Vitamin B6.
| Mung Bean | Russet Potato | |
|---|---|---|
| Thiamin | 0.621 MG | 0.082 MG |
| Riboflavin | 0.233 MG | 0.033 MG |
| Niacin | 2.251 MG | 1.035 MG |
| Pantothenic acid | 1.91 MG | 0.301 MG |
| Vitamin B6 | 0.382 MG | 0.345 MG |
| Folate | 625 UG | 14 UG |
Minerals
calcium
Mung bean is an excellent source of calcium and it has 915% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Mung bean is an excellent source of iron and it has 684% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both russet potato and mung bean are high in potassium. Mung bean has 199% more potassium than russet potato - russet potato has 417mg 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, mung bean has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Mung Bean | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.01 G |
| Total | 0.027 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, mung bean has more linoleic acid than russet potato per 100 grams.
| Mung Bean | Russet Potato | |
|---|---|---|
| linoleic acid | 0.357 G | 0.032 G |
| Total | 0.357 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Mung Bean g
()
|
Daily Values (%) |
Russet Potato 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 | 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 % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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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 russet potato or mung bean contain more calories in 100 grams?Mung bean is high in calories and russet potato has 80% less calories than mung bean - russet potato has 79 calories in 100g and mung bean has 347 calories.
Does russet potato or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and russet potato has 70% fewer carbohydrates than mung bean - russet potato has 18.1g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does russet potato or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 920% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does russet potato or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 680% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does russet potato or mung bean contain more potassium?
Both russet potato and mung bean are high in potassium. Mung bean has 200% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and mung bean has 1246mg of potassium.