Pine Nuts (Pinyons) vs Mung Beans: What’s The Difference?
Although pine nuts (pinyons) and mung beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While pine nuts (pinyons) belong to the nuts and seeds group, mung beans belong to legumes food group.
That’s why we decided to create an in-depth article that compares pine nuts (pinyons) and mung beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how pine nuts (pinyons) and mung beans compare specifically.
Pine Nuts (Pinyons)
Pine nuts, also known as pinyons (Pinus spp.), are the edible seeds of certain species of pine trees.
These nuts have a slightly sweet and slightly nutty flavor and are often used in both sweet and savory dishes.
Pine nuts are a good source of nutrients, including protein, fiber, and different vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate pine nuts into your diet. They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes. Pine nuts are also available in various forms, including whole, chopped, and ground into flour.
Pine nuts are widely available and can be found at most grocery stores. They are often sold roasted or raw and can be purchased with or without the shell.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pine nuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Pine Nuts (Pinyons) is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).
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.
Pine Nuts (Pinyons) vs Mung Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing pine nuts (pinyons) vs mung beans.
This comparison will start by comparing the caloric value of pine nuts (pinyons) and mung beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Pine Nuts (Pinyons)||Mung Beans|
|Energy||629 kcal||347 kcal|
|Carbs||19.3 g||62.6 g|
|Fiber||10.7 g||16.3 g|
|Protein||11.6 g||23.9 g|
|Fat||61 g||1.15 g|
|Saturated Fat||9.38 g||0.348 g|
Pine Nuts (Pinyons) vs Mung Beans Calories
Comparing mung beans vs pine nuts (pinyons) for weight loss, mung beans are slightly lower in calories, with 347 calories per 100 grams, compared to 629 calories per 100 grams of pine nuts (pinyons).
However, both pine nuts (pinyons) and mung 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.
Pine Nuts (Pinyons) vs Mung Beans Protein
Legumes and most legume products, including pine nuts (pinyons) and mung beans, are important sources of plant-based protein.
Mung Beans offer around 51% more protein than pine nuts (pinyons).
Mung Beans have 23.9 grams of protein per 100 grams, while pine nuts (pinyons) has 11.6 grams of protein per 100 grams.
Pine Nuts (Pinyons) vs Mung 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 pine nuts (pinyons) and mung beans.
The total amount of carbohydrates is around 69% higher in mung beans than in pine nuts (pinyons). They have 62.6 grams per 100 grams, compared to 19.3 grams in pine nuts (pinyons).
There’s less sugar in pine nuts (pinyons) than in mung beans, 100% precisely.
One handful of pine nuts (pinyons) (28 grams) contains 0 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 pine nuts (pinyons) and mung 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 pine nuts (pinyons) which offer 3 grams per portion.
Pine Nuts (Pinyons) vs Mung Beans Fats
Fats in pine nuts (pinyons) and mung beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in pine nuts (pinyons) and mung beans:
- Pine Nuts (Pinyons): 61 grams per 100 grams
- Mung Beans: 1.2 per 100 grams
Speaking of saturated fats, mung beans are 97% lower in saturated fats.
Mung Beans and pine nuts (pinyons) contain 0.3 grams and 9.4 grams of saturated fat per 100 grams, respectively.
Pine Nuts (Pinyons) vs Mung Beans Vitamins Content
This section will discuss the vitamin content of pine nuts (pinyons) and mung beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Pine Nuts (Pinyons) has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, mung beans have a higher amount of vitamin B1 (Thiamine), and vitamin B3 (Niacin).
Pine Nuts (Pinyons) and mung beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins pine nuts (pinyons) and mung beans contain side by side, so you can easily compare them.
|Pine Nuts (Pinyons)||Mung Beans|
|Vitamin A||29 IU||114 IU|
|Vitamin C||2 mg||4.8 mg|
|Vitamin B1 (Thiamine)||1.24 mg||0.621 mg|
|Vitamin B2 (Riboflavin)||0.223 mg||0.233 mg|
|Vitamin B3 (Niacin)||4.37 mg||2.25 mg|
|Vitamin B5 (Pantothenic acid)||0.21 mg||1.91 mg|
|Vitamin B6 (Pyroxidine)||0.111 mg||0.382 mg|
|Vitamin B9 (Folate)||58 µg||625 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0||0.51 mg|
|Vitamin K||0||9 µg|
Pine Nuts (Pinyons) vs Mung 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 pine nuts (pinyons) and mung beans comparison focuses on their mineral content.
Pine Nuts (Pinyons) is a better source of calcium, fluoride, iron, phosphorus, potassium, and selenium than mung beans.
On the other hand, mung beans are a higher amount of copper, magnesium, manganese, sodium, and zinc.
Check out the table below to learn how pine nuts (pinyons) and mung beans compare when it comes to mineral content.
|Pine Nuts (Pinyons)||Mung Beans|
|Calcium||8 mg||132 mg|
|Copper||1.04 mg||0.941 mg|
|Iron||3.06 mg||6.74 mg|
|Magnesium||234 mg||189 mg|
|Manganese||4.33 mg||1.04 mg|
|Phosphorus||35 mg||367 mg|
|Potassium||628 mg||1250 mg|
|Sodium||72 mg||15 mg|
|Zinc||4.28 mg||2.68 mg|
The Final Word
Pine Nuts (Pinyons) and mung beans are highly nutritious and a great addition to a plant-based diet.
Both pine nuts (pinyons) and mung 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 nuts, seeds 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, nuts and seeds are a 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
- Pine Nuts (Pinyons) Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
Mung Beans Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
International tables of glycemic index and glycemic load values 2021: a systematic review
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
Protein And Amino Acid Requirements In Human Nutrition, WHO
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
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