White Rice vs. Mung Bean
Nutrition comparison of Cooked White Rice and Mung Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
mung bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and mung bean:
- Both white rice and mung bean are high in calories.
- Mung bean has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Mung bean is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Mung Bean (Mung beans, mature seeds, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and mung bean are high in calories. Mung bean has 167% more calories than white rice - white rice has 130 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and similar to mung bean for fat. White rice has a macronutrient ratio of 8:91:2 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Mung Bean | |
|---|---|---|
| Protein | 8% | 27% |
| Carbohydrates | 91% | 70% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and white rice has 54% less carbohydrates than mung bean - white rice has 28.6g 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 53 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
White rice has less sugar than mung bean - mung bean has 6.6g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Mung bean is an excellent source of protein and it has 903% more protein than white rice - white rice has 2.4g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both white rice and mung bean are low in saturated fat - white rice has 0.06g 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 white rice - mung bean has 4.8mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Mung bean has more Vitamin A than white rice - mung bean has 6ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Mung bean has more Vitamin E than white rice - mung bean has 0.51mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Mung bean has more Vitamin K than white rice - mung bean has 9ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Mung bean has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both white rice and mung bean contain significant amounts of niacin.
| White Rice | Mung Bean | |
|---|---|---|
| Thiamin | 0.167 MG | 0.621 MG |
| Riboflavin | 0.016 MG | 0.233 MG |
| Niacin | 1.835 MG | 2.251 MG |
| Pantothenic acid | 0.411 MG | 1.91 MG |
| Vitamin B6 | 0.05 MG | 0.382 MG |
| Folate | 58 UG | 625 UG |
Minerals
calcium
Mung bean is an excellent source of calcium and it has 43 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Mung bean is an excellent source of iron and it has 352% more iron than white rice - white rice has 1.5mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Mung bean is an excellent source of potassium and it has 41 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and mung bean has 1246mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mung bean has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Mung Bean | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.027 G |
| Total | 0.01 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, mung bean has more linoleic acid than white rice per 100 grams.
| White Rice | Mung Bean | |
|---|---|---|
| linoleic acid | 0.046 G | 0.357 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Mung Bean (Mung beans, mature seeds, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Mung Bean g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or mung bean contain more calories in 100 grams?Both white rice and mung bean are high in calories. Mung bean has 170% more calories than white rice - white rice has 130 calories in 100g and mung bean has 347 calories.
Does white rice or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and white rice has 50% fewer carbohydrates than mung bean - white rice has 28.6g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does white rice or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 43 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does white rice or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 350% more iron than white rice - white rice has 1.5mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does white rice or mung bean contain more potassium?
Mung bean is a rich source of potassium and it has 41 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and mung bean has 1246mg of potassium.