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Mung Beans vs White Beans: What’s The Difference?

This article explains the key similarities and differences between mung beans and white beans, foods from the legumes and legume product group. Read on to learn more about the mung beans vs white beans comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 12, 2023.

Mung Beans and white 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 white 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.

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.

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

White 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 white bean soup, salad, and dips.

In addition to being a nutritious food, white 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.

White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

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

Mung Beans vs White 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 white beans.

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

Mung BeansWhite Beans
Energy347 kcal333 kcal
Carbs62.6 g60.3 g
Sugar6.6 g2.11 g
Fiber16.3 g15.2 g
Protein23.9 g23.4 g
Fat1.15 g0.85 g
Saturated Fat0.348 g0.219 g

Mung Beans vs White 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 white beans vs mung beans for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 347 calories per 100 grams of mung beans.

However, both mung beans and white 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 White Beans Protein

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

Mung Beans offer around 2% more protein than white beans.

Mung Beans have 23.9 grams of protein per 100 grams, while white beans have 23.4 grams of protein per 100 grams.

Mung Beans vs White 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 white beans.

The total amount of carbohydrates is around 4% higher in mung beans than in white beans. They have 62.6 grams per 100 grams, compared to 60.3 grams in white beans.

There’s less sugar in white beans than in mung beans, 67% precisely.

One handful of white beans (28 grams) contains 0.6 grams of sugar, while the same amount of mung beans contains 1.8 grams.

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

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

With 4.6 grams of fiber per portion, mung beans are a better source of fiber than white beans which mung beans offer 4.3 grams per portion.

Mung Beans vs White Beans Fats

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

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

Total fat in mung beans and white beans:

  • Mung Beans: 1.2 grams per 100 grams
  • White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 33% lower in saturated fats.

White Beans and mung beans contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Mung Beans vs White Beans Vitamins Content

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

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

However, white beans have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Mung Beans and white beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Mung BeansWhite Beans
Vitamin A114 IU0
Vitamin C4.8 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.621 mg0.437 mg
Vitamin B2 (Riboflavin)0.233 mg0.146 mg
Vitamin B3 (Niacin)2.25 mg0.479 mg
Vitamin B5 (Pantothenic acid)1.91 mg0.732 mg
Vitamin B6 (Pyroxidine)0.382 mg0.318 mg
Vitamin B9 (Folate)625 µg388 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.51 mg0.21 mg
Vitamin K9 µg5.6 µg

Mung Beans vs White 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 white beans comparison focuses on their mineral content.

Mung Beans are a better source of calcium, copper, iron, magnesium, manganese, potassium, selenium, sodium, and zinc than white beans.

On the other hand, white beans are a higher amount of phosphorus.

Mung Beans and white beans contain the same amount of fluoride.

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

Mung BeansWhite Beans
Calcium132 mg240 mg
Copper0.941 mg0.984 mg
Fluoride2.2 µg2.2 µg
Iron6.74 mg10.4 mg
Magnesium189 mg190 mg
Manganese1.04 mg1.8 mg
Phosphorus367 mg301 mg
Potassium1250 mg1800 mg
Selenium8.2 µg12.8 µg
Sodium15 mg16 mg
Zinc2.68 mg3.67 mg

The Final Word

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

Both mung beans and white 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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