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Mung Beans vs Vigna Mungo Beans: Which Is Healthier?

This article explains the key similarities and differences between mung beans and vigna mungo beans, foods from the legumes and legume product group. Read on to learn more about the mung beans vs vigna mungo beans comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 12, 2023.

Mung Beans and vigna mungo beans belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare mung beans and vigna mungo beans and help you learn more about their similarities and differences.

Mung Beans

Mung beans (Vigna radiata), also known as green gram or moong bean, are a type of legume native to India and Southeast Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their delicate, nutty flavor.

Mung beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as mung bean soup, sprouts, and curry.

In addition to being a nutritious food, mung beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control and may also help to reduce the risk of certain types of cancer.

Mung Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin C, and Vitamin K.

Vigna Mungo Beans

Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.

It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.

Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.

It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.

In addition to being a nutritious food, Vigna mungo has been shown to have a number of potential health benefits.

It has been linked to lower cholesterol levels and improved blood sugar control, and it may also help to reduce the risk of certain types of cancer.

Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.

Mung Beans vs Vigna Mungo Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing mung beans vs vigna mungo beans.

This comparison will start by comparing the caloric value of mung beans and vigna mungo beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Mung BeansVigna Mungo Beans
Energy347 kcal341 kcal
Carbs62.6 g59 g
Sugar6.6 g6.6 g
Fiber16.3 g18.3 g
Protein23.9 g25.2 g
Fat1.15 g1.64 g
Saturated Fat0.348 g0.114 g

Mung Beans vs Vigna Mungo Beans Calories

Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing vigna mungo beans vs mung beans for weight loss, vigna mungo beans are slightly lower in calories, with 341 calories per 100 grams, compared to 347 calories per 100 grams of mung beans.

However, both mung beans and vigna mungo beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Mung Beans vs Vigna Mungo Beans Protein

Legumes and most legume products, including mung beans and vigna mungo beans, are important sources of plant-based protein.

Vigna Mungo Beans offer around 5% more protein than mung beans.

Vigna Mungo Beans have 25.2 grams of protein per 100 grams, while mung beans have 23.9 grams of protein per 100 grams.

Mung Beans vs Vigna Mungo Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in mung beans and vigna mungo beans.

The total amount of carbohydrates is around 6% higher in mung beans than in vigna mungo beans. They have 62.6 grams per 100 grams, compared to 59 grams in vigna mungo beans.

One handful of mung beans and vigna mungo beans (28 grams) contains 1.8 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in mung beans and vigna mungo beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 5.1 grams of fiber per portion, vigna mungo beans are a better source of fiber than mung beans which offer 4.6 grams per portion.

Mung Beans vs Vigna Mungo Beans Fats

Like most other legumes, with the exception of lupins and peanuts, mung beans and vigna mungo beans are low in fat.

Fats in mung beans and vigna mungo beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in mung beans and vigna mungo beans:

  • Mung Beans: 1.2 grams per 100 grams
  • Vigna Mungo Beans: 1.6 per 100 grams

Speaking of saturated fats, vigna mungo beans are 67% lower in saturated fats.

Vigna Mungo Beans and mung beans contain 0.1 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Mung Beans vs Vigna Mungo Beans Vitamins Content

This section will discuss the vitamin content of mung beans and vigna mungo beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Mung Beans have a higher amount of vitamin B2 (Riboflavin).

However, vigna mungo beans have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Mung Beans and vigna mungo beans contain the same amount of vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.

The following table shows the exact amount of vitamins mung beans and vigna mungo beans contain side by side, so you can easily compare them.

Mung BeansVigna Mungo Beans
Vitamin A114 IU23 IU
Vitamin C4.8 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.621 mg0.273 mg
Vitamin B2 (Riboflavin)0.233 mg0.254 mg
Vitamin B3 (Niacin)2.25 mg1.45 mg
Vitamin B5 (Pantothenic acid)1.91 mg0.906 mg
Vitamin B6 (Pyroxidine)0.382 mg0.281 mg
Vitamin B9 (Folate)625 µg216 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.51 mg0.51 mg
Vitamin K9 µg9 µg

Mung Beans vs Vigna Mungo Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the mung beans and vigna mungo beans comparison focuses on their mineral content.

Mung Beans are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, sodium, and zinc than vigna mungo beans.

On the other hand, vigna mungo beans are a higher amount of potassium.

Mung Beans and vigna mungo beans contain the same amount of fluoride, and selenium.

Check out the table below to learn how mung beans and vigna mungo beans compare when it comes to mineral content.

Mung BeansVigna Mungo Beans
Calcium132 mg138 mg
Copper0.941 mg0.981 mg
Fluoride2.2 µg2.2 µg
Iron6.74 mg7.57 mg
Magnesium189 mg267 mg
Manganese1.04 mg1.53 mg
Phosphorus367 mg379 mg
Potassium1250 mg983 mg
Selenium8.2 µg8.2 µg
Sodium15 mg38 mg
Zinc2.68 mg3.35 mg

The Final Word

Mung Beans and vigna mungo beans are highly nutritious and a great addition to a plant-based diet.

Both mung beans and vigna mungo beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in beans and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes are versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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