Mung Bean vs. Sweet Potatoes

Nutrition comparison of Mung Bean and Sweet Potatoes


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

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

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

  • Both sweet potatoes and mung bean are high in dietary fiber and potassium.
  • Mung bean has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • Mung bean is an excellent source of calcium, iron and protein.
  • Sweet potato has more beta-carotene than mung bean.
  • Sweet potato is an excellent source of Vitamin A.
Detailed nutritional comparison of mung bean and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Mung Bean src
Image of Sweet Potatoes src

Calories and Carbs

calories

Mung bean is high in calories and sweet potato has less calories than mung bean - sweet potato has 86kcal of calories per 100 grams and mung bean has 347kcal of calories.

dietary fiber

Both sweet potatoes and mung bean are high in dietary fiber - sweet potato has 3g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Sweet potatoes and mung bean contain similar amounts of sugar - sweet potato has 4.2g 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 more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both sweet potatoes and mung bean are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

Vitamins

Vitamin C

Sweet potatoes and mung bean contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than mung bean - sweet potato has 709ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.

Vitamin E

Sweet potatoes and mung bean contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

The B Vitamins

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

Mung Bean Sweet Potatoes
Thiamin 0.621 MG 0.078 MG
Riboflavin 0.233 MG 0.061 MG
Niacin 2.251 MG 0.557 MG
Pantothenic acid 1.91 MG 0.8 MG
Vitamin B6 0.382 MG 0.209 MG
Folate 625 UG 11 UG

Minerals

calcium

Mung bean is an excellent source of calcium and it has more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Mung bean is an excellent source of iron and it has more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Both sweet potatoes and mung bean are high in potassium - sweet potato has 337mg 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, sweet potato has more beta-carotene than mung bean per 100 grams.

Mung Bean Sweet Potatoes
beta-carotene 68 UG 8509 UG
alpha-carotene ~ 7 UG

Omega-3 and Omega-6

omega 3s

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

Mung Bean Sweet Potatoes
alpha linoleic acid 0.027 G 0.001 G
Total 0.027 G 0.001 G

omega 6s

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

Mung Bean Sweet Potatoes
linoleic acid 0.357 G 0.013 G
Total 0.357 G 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .

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