16 Complete Protein Pairings with Mung Bean

Summary:

  • Mung bean is high in protein - about 49.4 grams per cup.
  • However, mung bean provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.[1]
  • Mung bean pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. [2] More mung bean pairings and detailed analysis below.

A complete protein is a protein source that "contains adequate proportions of the nine essential amino acids" that our body can not produce on its own.

World Health Organization [2], National Academy Press [3]

We analyzed the amino acid composition of mung bean, and found both vegan and vegetarian pairings with mung bean that creates a complete protein profile. Read on to discover new combinations of foods to enjoy!

Details on how we calculate complete protein profiles.

image of mung bean source

Amount of Protein in Mung Bean

A great source of protein, a single cup of mung bean contains 49.4 grams of protein, or about 99% of recommended daily values. [1]

To get the adequate amount of protein with mung bean alone, you will need 1 cup of mung bean (210 grams) for an average female, or 1.2 cups of mung bean for males. [4] That's about 727 calories.

Full nutritional profile for mung bean
USDA Source: Mung beans, mature seeds, raw

Macronutrients in 1 cup (207g) of mung bean:

% of RDV Amount
Calories
35.9% 718 kCal
Carbohydrates
0% -
Total fat
3.7% 2.4 grams
Protein
98.8% 49.4 grams

Essential Amino Acids in Mung Bean

Mung bean contains abundant amounts of 8 out of the nine essential amino acids. Proportionally, mung bean is a little short on methionine.[1]

To have adequate amounts of all nine essential amino acids with mung bean alone, you will have to eat 1.5 cups of mung bean (301 grams) for an average person. [2]

That's about 43% more mung bean to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (207g) of mung bean:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
98.8% 49.39g
Histidine
228.4% 1.439g
Isoleucine
242.6% 2.087g
Leucine
202.3% 3.823g
Lysine
201.4% 3.444g
Methionine
68.8% 0.592g
Phenylalanine
200.5% 2.987g
Threonine
179.9% 1.619g
Tryptophan
207% 0.538g
Valine
237.1% 2.561g

More Complete Protein with Mung Bean

Top vegan pairings with mung bean include:
  1. Brazil Nut
  2. Pili Nut
  3. Chia Seeds
  4. Sesame Seeds
  5. Wild Rice
  6. Hemp Seeds
  7. Poppy Seeds
  8. Hedge Mustard Seeds
  9. Nori
  10. Chestnut
  11. White Rice
  12. Cornmeal
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with mung bean. These include:
  1. Mayonnaise
  2. Sour Cream
  3. Caramel
  4. Egg

Vegan 1. Brazil Nut and Mung Bean


image of brazil nut
image of mung bean

A reasonable source of supplementary protein, brazil nut is high in methionine, which is complementary to mung bean.

A ratio of 3.1 tablespoons of mung bean (40g) and 1.6 teaspoons of brazil nut (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:3 for mung bean to brazil nut by weight.

Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched

Table of amino acids of 3.1 tbsp mung bean and 1.6 tsp brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
20.2% 10.1g
Histidine
46.7% 0.29g
Isoleucine
49.3% 0.42g
Leucine
41.6% 0.79g
Lysine
40% 0.68g
Methionine
18.9% 0.16g
Phenylalanine
40.4% 0.6g
Threonine
36.3% 0.33g
Tryptophan
42% 0.11g
Valine
48.6% 0.53g

Vegan 2. Pili Nut and Mung Bean


image of pili nut
image of mung bean

Pili nut is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of mung bean.

For example, 2.7 tablespoons of mung bean (35g) and 2 tablespoons of pili nut (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.43 to 1:23 for mung bean to pili nut by weight.

Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried

Table of amino acids of 2.7 tbsp mung bean and 2 tbsp pili nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
19.7% 9.9g
Histidine
44.1% 0.28g
Isoleucine
48.9% 0.42g
Leucine
40.8% 0.77g
Lysine
36.8% 0.63g
Methionine
18.4% 0.16g
Phenylalanine
38.4% 0.57g
Threonine
36.8% 0.33g
Tryptophan
45.4% 0.12g
Valine
49.2% 0.53g

Vegan 3. Chia Seeds and Mung Bean


image of chia seeds
image of mung bean

A reasonable source of supplementary protein, chia seed is high in methionine, which is complementary to mung bean.

A ratio of 2.5 tablespoons of mung bean (33g) and 0.3 ounce of chia seeds (10g) creates a complete protein profile. In fact, any ratio of more than 0.3:1 of chia seed to mung bean will be complete.

Full nutritional profile for chia seeds
USDA Source: Seeds, chia seeds, dried

Table of amino acids of 2.5 tbsp mung bean and 0.3 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
18.9% 9.5g
Histidine
44.5% 0.28g
Isoleucine
47.6% 0.41g
Leucine
39.2% 0.74g
Lysine
37.5% 0.64g
Methionine
17.6% 0.15g
Phenylalanine
38.5% 0.57g
Threonine
36.3% 0.33g
Tryptophan
49.3% 0.13g
Valine
46.3% 0.5g

Vegan 4. Sesame Seeds and Mung Bean


image of sesame seeds
image of mung bean

Sesame seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of mung bean.

For example, 2.6 tablespoons of mung bean (33g) and 1.2 tablespoons of sesame seeds (11g) make a complete amino acids profile. In fact, any ratio of more than 0.34:1 of sesame seed to mung bean will be complete.

Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted

Table of amino acids of 2.6 tbsp mung bean and 1.2 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
19.7% 9.9g
Histidine
45.7% 0.29g
Isoleucine
48.6% 0.42g
Leucine
40.3% 0.76g
Lysine
36.1% 0.62g
Methionine
18.4% 0.16g
Phenylalanine
39.1% 0.58g
Threonine
37.8% 0.34g
Tryptophan
49.4% 0.13g
Valine
48.1% 0.52g

Vegan 5. Wild Rice and Mung Bean


image of wild rice
image of mung bean

A reasonable source of supplementary protein, wild rice is high in methionine, which is complementary to mung bean.

A ratio of 2.5 tablespoons of mung bean (32g) and 0.3 cup of wild rice (57g) creates a complete protein profile. In fact, any ratio of more than 1.8:1 of wild rice to mung bean will be complete.

Full nutritional profile for wild rice
USDA Source: Wild rice, cooked

Table of amino acids of 2.5 tbsp mung bean and 0.3 cup wild rice :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
20% 10g
Histidine
45.1% 0.28g
Isoleucine
49% 0.42g
Leucine
39.9% 0.75g
Lysine
37.1% 0.63g
Methionine
18.6% 0.16g
Phenylalanine
38.8% 0.58g
Threonine
36.1% 0.33g
Tryptophan
43.1% 0.11g
Valine
49.2% 0.53g

Vegan 6. Hemp Seeds and Mung Bean


image of hemp seeds
image of mung bean

Hemp seed is a great source of protein, and is high in methionine, complementing the profile of mung bean.

For example, 2.5 tablespoons of mung bean (33g) and 0.7 tablespoon of hemp seeds (7g) make a complete amino acids profile. In fact, any ratio of more than 0.23:1 of hemp seed to mung bean will be complete.

Full nutritional profile for hemp seeds
USDA Source: Seeds, hemp seed, hulled

Table of amino acids of 2.5 tbsp mung bean and 0.7 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
20.4% 10.2g
Histidine
47.6% 0.3g
Isoleucine
49.6% 0.43g
Leucine
40.6% 0.77g
Lysine
37.5% 0.64g
Methionine
19% 0.16g
Phenylalanine
39% 0.58g
Threonine
39% 0.35g
Tryptophan
43.4% 0.11g
Valine
49.8% 0.54g

Vegan 7. Poppy Seeds and Mung Bean


image of poppy seeds
image of mung bean

A reasonable source of supplementary protein, poppy seed is high in methionine, which is complementary to mung bean.

A ratio of 2.4 tablespoons of mung bean (31g) and 5 teaspoons of poppy seeds (14g) creates a complete protein profile. In fact, any ratio of more than 0.45:1 of poppy seed to mung bean will be complete.

Full nutritional profile for poppy seeds
USDA Source: Spices, poppy seed

Table of amino acids of 2.4 tbsp mung bean and 5 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
19.8% 9.9g
Histidine
44.5% 0.28g
Isoleucine
49.5% 0.43g
Leucine
39.9% 0.75g
Lysine
37.8% 0.65g
Methionine
18.4% 0.16g
Phenylalanine
37% 0.55g
Threonine
37.5% 0.34g
Tryptophan
40.7% 0.11g
Valine
49.5% 0.54g

Vegan 8. Hedge Mustard Seeds and Mung Bean


image of hedge mustard seeds
image of mung bean

Hedge mustard seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of mung bean.

For example, 2.1 tablespoons of mung bean (27g) and 0.3 cup of hedge mustard seeds (22g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of hedge mustard seed to mung bean will be complete.

Full nutritional profile for hedge mustard seeds
USDA Source: Seeds, sisymbrium sp. seeds, whole, dried

Table of amino acids of 2.1 tbsp mung bean and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
18.2% 9.1g
Histidine
41.2% 0.26g
Isoleucine
48.4% 0.42g
Leucine
40.8% 0.77g
Lysine
36.7% 0.63g
Methionine
17% 0.15g
Phenylalanine
34.8% 0.52g
Threonine
40.5% 0.36g
Tryptophan
49.7% 0.13g
Valine
45.4% 0.49g

Vegan 9. Nori and Mung Bean


image of nori
image of mung bean

A reasonable source of supplementary protein, nori is high in methionine, which is complementary to mung bean.

A ratio of 2.1 tablespoons of mung bean (27g) and 19.4 sheets of nori (50g) creates a complete protein profile. In fact, any ratio of more than 1.8:1 of nori to mung bean will be complete.

Full nutritional profile for nori
USDA Source: Seaweed, laver, raw

Table of amino acids of 2.1 tbsp mung bean and 19.4 sheet nori :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
18.9% 9.4g
Histidine
41.2% 0.26g
Isoleucine
47.1% 0.41g
Leucine
40% 0.76g
Lysine
33% 0.57g
Methionine
17.6% 0.15g
Phenylalanine
35.6% 0.53g
Threonine
36.6% 0.33g
Tryptophan
35.6% 0.09g
Valine
50% 0.54g

Vegan 10. Chestnut and Mung Bean


image of chestnut
image of mung bean

Chestnut is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of mung bean.

For example, 2.1 tablespoons of mung bean (28g) and 0.8 cup of chestnut (109g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of chestnut to mung bean will be complete.

Full nutritional profile for chestnut
USDA Source: Nuts, chestnuts, european, roasted

Table of amino acids of 2.1 tbsp mung bean and 0.8 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
20.1% 10.1g
Histidine
45.7% 0.29g
Isoleucine
48.2% 0.41g
Leucine
37.8% 0.72g
Lysine
38.9% 0.66g
Methionine
18.7% 0.16g
Phenylalanine
36.6% 0.54g
Threonine
37.7% 0.34g
Tryptophan
42.3% 0.11g
Valine
49.7% 0.54g

Vegan 11. White Rice and Mung Bean


image of white rice
image of mung bean

A reasonable source of supplementary protein, white rice is high in methionine, which is complementary to mung bean.

A ratio of 2.1 tablespoons of mung bean (27g) and 0.8 cup of white rice (144g) creates a complete protein profile. In fact, any ratio of more than 5:1 of white rice to mung bean will be complete.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

Table of amino acids of 2.1 tbsp mung bean and 0.8 cup white rice :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
19.5% 9.8g
Histidine
42% 0.26g
Isoleucine
48.3% 0.42g
Leucine
40.9% 0.77g
Lysine
33% 0.57g
Methionine
18.2% 0.16g
Phenylalanine
38% 0.57g
Threonine
36.6% 0.33g
Tryptophan
42.1% 0.11g
Valine
49.7% 0.54g

Vegan 12. Cornmeal and Mung Bean


image of cornmeal
image of mung bean

Cornmeal is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of mung bean.

For example, 2.1 tablespoons of mung bean (27g) and 0.3 cup of cornmeal (35g) make a complete amino acids profile. In fact, any ratio of more than 1.3:1 of cornmeal to mung bean will be complete.

Full nutritional profile for cornmeal
USDA Source: Cornmeal, yellow (Navajo)

Table of amino acids of 2.1 tbsp mung bean and 0.3 cup cornmeal :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
19.6% 9.8g
Histidine
44.1% 0.28g
Isoleucine
46.3% 0.4g
Leucine
49.7% 0.94g
Lysine
32% 0.55g
Methionine
18.3% 0.16g
Phenylalanine
37.5% 0.56g
Threonine
35.1% 0.32g
Tryptophan
33.3% 0.09g
Valine
46.5% 0.5g

Vegetarian 13. Mayonnaise and Mung Bean


image of mayonnaise
image of mung bean

Low in protein, mayonnaise is high in methionine, which is complementary to mung bean.

A ratio of 2.5 tablespoons of mung bean (32g) and 0.7 cup of mayonnaise (159g) creates a complete protein profile. In fact, any ratio of more than 5:1 of mayonnaise to mung bean will be complete.

Full nutritional profile for mayonnaise
USDA Source: Salad dressing, mayonnaise, regular

Table of amino acids of 2.5 tbsp mung bean and 0.7 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
18.5% 9.2g
Histidine
42.2% 0.27g
Isoleucine
49.9% 0.43g
Leucine
39.6% 0.75g
Lysine
38.2% 0.65g
Methionine
17.2% 0.15g
Phenylalanine
37.4% 0.56g
Threonine
37.8% 0.34g
Tryptophan
42.7% 0.11g
Valine
47.9% 0.52g

Vegetarian 14. Sour Cream and Mung Bean


image of sour cream
image of mung bean

Sour cream is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of mung bean.

For example, 2.4 tablespoons of mung bean (30g) and 0.4 cup of sour cream (75g) make a complete amino acids profile. In fact, any ratio of more than 2.5:1 of sour cream to mung bean will be complete.

Full nutritional profile for sour cream
USDA Source: Cream, sour, cultured

Table of amino acids of 2.4 tbsp mung bean and 0.4 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18.2% 9.1g
Histidine
44.6% 0.28g
Isoleucine
50% 0.43g
Leucine
42.6% 0.81g
Lysine
41.7% 0.71g
Methionine
17% 0.15g
Phenylalanine
37.4% 0.56g
Threonine
38.3% 0.35g
Tryptophan
42.6% 0.11g
Valine
48.5% 0.52g

Vegetarian 15. Caramel and Mung Bean


image of caramel
image of mung bean

Low in protein, caramel is high in methionine, which is complementary to mung bean.

A ratio of 2.2 tablespoons of mung bean (29g) and 0.5 cup of caramel (157g) creates a complete protein profile. In fact, any ratio of more than 5:1 of caramel to mung bean will be complete.

Full nutritional profile for caramel
USDA Source: Toppings, butterscotch or caramel

Table of amino acids of 2.2 tbsp mung bean and 0.5 cup caramel :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17.5% 8.8g
Histidine
41.7% 0.26g
Isoleucine
50% 0.43g
Leucine
40.1% 0.76g
Lysine
38.7% 0.66g
Methionine
16.3% 0.14g
Phenylalanine
35.3% 0.53g
Threonine
36.5% 0.33g
Tryptophan
28.8% 0.07g
Valine
47.2% 0.51g

Vegetarian 16. Egg and Mung Bean


image of egg
image of mung bean

Egg is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of mung bean.

For example, 2.4 tablespoons of mung bean (31g) and 0.3 egg (17g) make a complete amino acids profile. In fact, any ratio of more than 0.5:1 of egg to mung bean will be complete.

Full nutritional profile for egg
USDA Source: Egg, whole, raw, fresh

Table of amino acids of 2.4 tbsp mung bean and 0.3 large egg :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
42.9% 0.27g
Isoleucine
49.9% 0.43g
Leucine
40.4% 0.76g
Lysine
39.5% 0.68g
Methionine
17.9% 0.15g
Phenylalanine
38.1% 0.57g
Threonine
37.7% 0.34g
Tryptophan
42.2% 0.11g
Valine
49.3% 0.53g


Complete Protein Pairings

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