Mung Bean vs. Walnut

Nutrition comparison of Mung Bean and Walnut


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

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

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

  • Both walnut and mung bean are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Mung bean has more pantothenic acid and folate.
Detailed nutritional comparison of mung bean and walnut 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 Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Mung Bean src
Image of Walnut src

Calories and Carbs

calories

Both walnut and mung bean are high in calories. Walnut has 88% more calories than mung bean - walnut has 654 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, mung bean is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mung Bean Walnut
Protein 27% 9%
Carbohydrates 70% 8%
Fat 3% 84%
Alcohol ~ ~

carbohydrates

Mung bean is high in carbohydrates and walnut has 78% less carbohydrates than mung bean - walnut has 13.7g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.

dietary fiber

Both walnut and mung bean are high in dietary fiber. Mung bean has 143% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Walnut and mung bean contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and mung bean has 6.6g of sugar.



Protein

protein

Both walnut and mung bean are high in protein. Mung bean has 57% more protein than walnut - walnut has 15.2g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Walnut is high in saturated fat and mung bean has 94% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

Vitamins

Vitamin C

Mung bean has 269% more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.

Vitamin A

Walnut and mung bean contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.

Vitamin E

Walnut and mung bean contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

Walnut and mung bean contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.

The B Vitamins

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

Mung Bean Walnut
Thiamin 0.621 MG 0.341 MG
Riboflavin 0.233 MG 0.15 MG
Niacin 2.251 MG 1.125 MG
Pantothenic acid 1.91 MG 0.57 MG
Vitamin B6 0.382 MG 0.537 MG
Folate 625 UG 98 UG

Minerals

calcium

Both walnut and mung bean are high in calcium. Mung bean has 35% more calcium than walnut - walnut has 98mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Both walnut and mung bean are high in iron. Mung bean has 132% more iron than walnut - walnut has 2.9mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Both walnut and mung bean are high in potassium. Mung bean has 183% more potassium than walnut - walnut has 441mg 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 Walnut
beta-carotene 68 UG 12 UG
lutein + zeaxanthin ~ 9 UG

Omega-3 and Omega-6

omega 3s

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

Mung Bean Walnut
alpha linoleic acid 0.027 G 9.08 G
Total 0.027 G 9.08 G

omega 6s

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

Mung Bean Walnut
linoleic acid 0.357 G 38.093 G
other omega 6 ~ 0.063 G
Total 0.357 G 38.156 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 Walnut (Nuts, walnuts, english) .

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