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Quinoa vs Mung Beans: Which Is Healthier?

This article explains the key similarities and differences between quinoa and mung beans, foods from the grains and legumes food groups. Read on to learn more about the quinoa vs mung beans comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 7, 2023.

Although quinoa and mung beans belong to different food groups, while quinoa belong is a grain, and mung beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares quinoa and mung beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how quinoa and mung beans compare specifically.


Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.

It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.

Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.

It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.

Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin E.

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.

Quinoa 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 quinoa vs mung beans.

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

QuinoaMung Beans
Energy368 kcal347 kcal
Carbs64.2 g62.6 g
Sugar1.45 g6.6 g
Fiber7 g16.3 g
Protein14.1 g23.9 g
Fat6.07 g1.15 g
Saturated Fat0.706 g0.348 g

Quinoa vs Mung Beans Calories

Most calories in raw grains and 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 mung beans vs quinoa for weight loss, mung beans are slightly lower in calories, with 347 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.

However, both quinoa 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.

Quinoa vs Mung Beans Protein

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

Mung Beans offer around 41% more protein than quinoa.

Mung Beans have 23.9 grams of protein per 100 grams, while quinoa has 14.1 grams of protein per 100 grams.

Quinoa 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 quinoa and mung beans.

The total amount of carbohydrates is around 2% higher in quinoa than in mung beans. It have 64.2 grams per 100 grams, compared to 62.6 grams in mung beans.

There’s less sugar in quinoa than in mung beans, 78% precisely.

One handful of quinoa (28 grams) contains 0.4 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 quinoa 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 quinoa which offer 2 grams per portion.

Quinoa vs Mung Beans Fats

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

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

Total fat in quinoa and mung beans:

  • Quinoa: 6.1 grams per 100 grams
  • Mung Beans: 1.2 per 100 grams

Speaking of saturated fats, mung beans are 57% lower in saturated fats.

Mung Beans and quinoa contain 0.3 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Quinoa vs Mung Beans Vitamins Content

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

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

Quinoa has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, mung beans have a higher amount of vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), and vitamin E.

Quinoa and mung beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

QuinoaMung Beans
Vitamin A14 IU114 IU
Vitamin C04.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.36 mg0.621 mg
Vitamin B2 (Riboflavin)0.318 mg0.233 mg
Vitamin B3 (Niacin)1.52 mg2.25 mg
Vitamin B5 (Pantothenic acid)0.772 mg1.91 mg
Vitamin B6 (Pyroxidine)0.487 mg0.382 mg
Vitamin B9 (Folate)184 µg625 µg
Vitamin B12 (Cobalamin)00
Vitamin E2.44 mg0.51 mg
Vitamin K09 µg

Quinoa 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 quinoa and mung beans comparison focuses on their mineral content.

Quinoa is a better source of calcium, copper, fluoride, iron, potassium, and sodium than mung beans.

On the other hand, mung beans are a higher amount of magnesium, manganese, phosphorus, selenium, and zinc.

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

QuinoaMung Beans
Calcium47 mg132 mg
Copper0.59 mg0.941 mg
Fluoride02.2 µg
Iron4.57 mg6.74 mg
Magnesium197 mg189 mg
Manganese2.03 mg1.04 mg
Phosphorus457 mg367 mg
Potassium563 mg1250 mg
Selenium8.5 µg8.2 µg
Sodium5 mg15 mg
Zinc3.1 mg2.68 mg

The Final Word

Quinoa and mung beans are highly nutritious and a great addition to a plant-based diet.

Both quinoa 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 grains 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 and grains 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.


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