Mung Bean vs. Spinach

Nutrition comparison of Mung Bean and Spinach


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

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

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

  • Both spinach and mung bean are high in calcium, dietary fiber, iron and potassium.
  • Mung bean has more thiamin, niacin, pantothenic acid and folate.
  • Mung bean is an excellent source of protein.
  • Spinach has 14.7 times less sugar than mung bean.
  • Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
Detailed nutritional comparison of mung bean and spinach 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: Mung Bean (Mung beans, mature seeds, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Mung Bean src
Image of Spinach src

Calories and Carbs

calories

Mung bean is high in calories and spinach has 93% less calories than mung bean - spinach has 23 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, mung bean is lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mung Bean Spinach
Protein 27% 39%
Carbohydrates 70% 49%
Fat 3% 12%
Alcohol ~ ~

carbohydrates

Mung bean is high in carbohydrates and spinach has 94% less carbohydrates than mung bean - spinach has 3.6g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.

dietary fiber

Both spinach and mung bean are high in dietary fiber. Mung bean has 641% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Spinach has 14.7 times less sugar than mung bean - spinach has 0.42g 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 734% more protein than spinach - spinach has 2.9g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both spinach and mung bean are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 485% more Vitamin C than mung bean - spinach has 28.1mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 77 times more Vitamin A than mung bean - spinach has 469ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.

Vitamin E

Spinach has 298% more Vitamin E than mung bean - spinach has 2mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 52 times more Vitamin K than mung bean - spinach has 482.9ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.

The B Vitamins

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

Mung Bean Spinach
Thiamin 0.621 MG 0.078 MG
Riboflavin 0.233 MG 0.189 MG
Niacin 2.251 MG 0.724 MG
Pantothenic acid 1.91 MG 0.065 MG
Vitamin B6 0.382 MG 0.195 MG
Folate 625 UG 194 UG

Minerals

calcium

Both spinach and mung bean are high in calcium. Mung bean has 33% more calcium than spinach - spinach has 99mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Both spinach and mung bean are high in iron. Mung bean has 149% more iron than spinach - spinach has 2.7mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Both spinach and mung bean are high in potassium. Mung bean has 123% more potassium than spinach - spinach has 558mg 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 Spinach
beta-carotene 68 UG 5626 UG
lutein + zeaxanthin ~ 12198 UG

Omega-3 and Omega-6

omega 3s

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

Mung Bean Spinach
alpha linoleic acid 0.027 G 0.138 G
Total 0.027 G 0.138 G

omega 6s

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

Mung Bean Spinach
linoleic acid 0.357 G 0.026 G
Total 0.357 G 0.026 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Mung Bean or Spinach .

Note: The specific food items compared are: Mung Bean (Mung beans, mature seeds, raw) and Spinach (Spinach, raw) .

Mung Bean g

()
Daily Values (%)

Spinach g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does spinach or mung bean contain more calories in 100 grams?
Mung bean is high in calories and spinach has 90% less calories than mung bean - spinach has 23 calories in 100g and mung bean has 347 calories.

Is spinach or mung bean better for protein?
Mung bean is a fantastic source of protein and it has 730% more protein than spinach - spinach has 2.9g of protein per 100 grams and mung bean has 23.9g of protein.

Does spinach or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and spinach has 90% fewer carbohydrates than mung bean - spinach has 3.6g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does spinach or mung bean contain more calcium?
Both spinach and mung bean are high in calcium. Mung bean has 30% more calcium than spinach - spinach has 99mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does spinach or mung bean contain more iron?
Both spinach and mung bean are high in iron. Mung bean has 150% more iron than spinach - spinach has 2.7mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does spinach or mung bean contain more potassium?
Both spinach and mung bean are high in potassium. Mung bean has 120% more potassium than spinach - spinach has 558mg of potassium in 100 grams and mung bean has 1246mg of potassium.