✦ Concentrated protein and folate
✦ Home sprouting: gains vitamin C
✦ Manganese and iron
✦ Fast-cooking whole bean
Dried whole mung beans are small, oval, olive-green legumes with a mild earthy flavour. Raw, they show concentrated protein, folate, manganese, and iron. Unlike many legumes they can be safely sprouted at home for a living food that develops vitamin C during germination.
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Preparation note
Soak 6-8 hours and simmer 30-40 minutes; or sprout for 2-3 days. For sprouting, rinse twice daily and keep in a cool dark place until tails are 1-2cm long.
Sources:
CoFID 2021
Where Beans, mung, whole, dried, raw Stands Out
Micronutrient
Potassium
1,250 mg
per 100g · tap to explore →
Micronutrient
Phosphorus
360 mg
per 100g · tap to explore →
Micronutrient
Magnesium
150 mg
per 100g · tap to explore →
Micronutrient
Folate
140 µg
per 100g · tap to explore →
Flavonols
Kaempferol
0.330 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 11043 · tap to explore →
Flavonols
Quercetin
0.150 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 11043 · tap to explore →
Isoflavonoids
Isoflavonoids (total)
0.088 mg
per 100g · USDA Isoflavone DB 2.1 (2015); NDB_No 16080 · tap to explore →
Macronutrients per 100g
1,188
kJ
Energy
23.9
g
Protein
46.3
g
Carbs
10.0
g
Fibre
1.10
g
Fat
1.50
g
Sugars
0.30
g
Saturates
0.03
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 1,250 mg | 63% | |
| Phosphorus | 360 mg | 51% | |
| Magnesium | 150 mg | 40% | |
| Folate | 140 µg | 70% | |
| Calcium | 89.0 mg | 11% | |
| Selenium | 16.0 µg | 29% | |
| Chloride | 12.0 mg | 2% | |
| Iron | 6.00 mg | 43% | |
| Zinc | 2.70 mg | 27% | |
| Niacin (B3) | 2.10 mg | 13% | |
| Vitamin A (RAE) | 2.00 µg | 0% | |
| Pantothenic Acid (B5) | 1.91 mg | 32% | |
| Manganese | 0.800 mg | 40% | |
| Copper | 0.470 mg | 47% | |
| Vitamin B6 | 0.380 mg | 27% | |
| Thiamin (B1) | 0.360 mg | 33% | |
| Riboflavin (B2) | 0.260 mg | 19% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.500 g | — | |
| Monounsaturated fat | 0.100 g | — | |
| Sucrose | 1.00 g | — | |
| Fructose | 0.300 g | — | |
| Glucose (dextrose) | 0.200 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 24.0 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Phytochemicals
Flavonols
Kaempferol
0.330 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11043
Flavonols
Quercetin
0.150 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11043
Flavonols
Myricetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11043
Flavones
Luteolin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11043
Isoflavonoids
Isoflavonoids (total)
0.088 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 16080
Isoflavonoids
Genistein
0.085 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 16080
Isoflavonoids
Daidzein
0.003 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 16080
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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