Health Benefits Of Mung Beans
Mung beans were originally cultivated in
India and migrated to
China where they have been used for thousands of years.
They are dark green outside and dark yellow inside. They
may be split or ground. They may be used peeled or
whole. They are sweet, and soft, and they are easily
digested.
Ground beans may be used in a variety of ways, including
making noodles. In India, the ground beans are used for
making a fried cake.
The most popular use of mung beans in the western
world is for sprouting. Interestingly, the sprouts
contain vitamin C that is not found in the bean.
Sprouting is an easy and convenient way to provide fresh
salad ingredients on demand. The sprouts are used when
they are about 2 inches long. The may be eaten row or
lightly boiled, providing a convenient fresh food source
when they may not otherwise be available.
(R.D.)
Mung beans, mature seeds, cooked,
boiled, without salt, 1 cup
| Nutrient
|
Units
|
1.00 X 1 cup
-------
202g
|
| Proximates
|
| Water
|
g
|
146.77
|
| Energy
|
kcal
|
212
|
| Energy
|
kj
|
891
|
| Protein
|
g
|
14.18
|
| Total lipid (fat)
|
g
|
0.77
|
| Ash
|
g
|
1.60
|
| Carbohydrate, by difference
|
g
|
38.68
|
| Fiber, total dietary
|
g
|
15.4
|
| Sugars, total
|
g
|
4.04
|
| Minerals
|
| Calcium, Ca
|
mg
|
55
|
| Iron, Fe
|
mg
|
2.83
|
| Magnesium, Mg
|
mg
|
97
|
| Phosphorus, P
|
mg
|
200
|
| Potassium, K
|
mg
|
537
|
| Sodium, Na
|
mg
|
4
|
| Zinc, Zn
|
mg
|
1.70
|
| Copper, Cu
|
mg
|
0.315
|
| Manganese, Mn
|
mg
|
0.602
|
| Selenium, Se
|
mcg
|
5.0
|
| Vitamins
|
| Vitamin C, total ascorbic acid
|
mg
|
2.0
|
| Thiamin
|
mg
|
0.331
|
| Riboflavin
|
mg
|
0.123
|
| Niacin
|
mg
|
1.166
|
| Pantothenic acid
|
mg
|
0.828
|
| Vitamin B-6
|
mg
|
0.135
|
| Folate, total
|
mcg
|
321
|
| Folic acid
|
mcg
|
0
|
| Folate, food
|
mcg
|
321
|
| Folate, DFE
|
mcg_DFE
|
321
|
| Vitamin B-12
|
mcg
|
0.00
|
| Vitamin B-12, added
|
mcg
|
0.00
|
| Vitamin A, IU
|
IU
|
48
|
| Vitamin A, RAE
|
mcg_RAE
|
2
|
| Retinol
|
mcg
|
0
|
| Vitamin E (alpha-tocopherol)
|
mg
|
0.30
|
| Vitamin E, added
|
mg
|
0.00
|
| Vitamin K (phylloquinone)
|
mcg
|
5.5
|
| Lipids
|
| Fatty acids, total saturated
|
g
|
0.234
|
| 4:0
|
g
|
0.000
|
| 6:0
|
g
|
0.000
|
| 8:0
|
g
|
0.000
|
| 10:0
|
g
|
0.000
|
| 12:0
|
g
|
0.000
|
| 14:0
|
g
|
0.000
|
| 16:0
|
g
|
0.168
|
| 18:0
|
g
|
0.048
|
| Fatty acids, total monounsaturated
|
g
|
0.109
|
| 16:1 undifferentiated
|
g
|
0.000
|
| 18:1 undifferentiated
|
g
|
0.109
|
| 20:1
|
g
|
0.000
|
| 22:1 undifferentiated
|
g
|
0.000
|
| Fatty acids, total polyunsaturated
|
g
|
0.259
|
| 18:2 undifferentiated
|
g
|
0.240
|
| 18:3 undifferentiated
|
g
|
0.018
|
| 18:4
|
g
|
0.000
|
| 20:4 undifferentiated
|
g
|
0.000
|
| 20:5 n-3
|
g
|
0.000
|
| 22:5 n-3
|
g
|
0.000
|
| 22:6 n-3
|
g
|
0.000
|
| Cholesterol
|
mg
|
0
|
| Amino acids
|
| Tryptophan
|
g
|
0.154
|
| Threonine
|
g
|
0.465
|
| Isoleucine
|
g
|
0.600
|
| Leucine
|
g
|
1.099
|
| Lysine
|
g
|
0.990
|
| Methionine
|
g
|
0.170
|
| Cystine
|
g
|
0.125
|
| Phenylalanine
|
g
|
0.858
|
| Tyrosine
|
g
|
0.424
|
| Valine
|
g
|
0.735
|
| Arginine
|
g
|
0.994
|
| Histidine
|
g
|
0.414
|
| Alanine
|
g
|
0.624
|
| Aspartic acid
|
g
|
1.640
|
| Glutamic acid
|
g
|
2.537
|
| Glycine
|
g
|
0.568
|
| Proline
|
g
|
0.652
|
| Serine
|
g
|
0.699
|
| Other
|
| Alcohol, ethyl
|
g
|
0.0
|
| Caffeine
|
mg
|
0
|
| Theobromine
|
mg
|
0
|
| Carotene, beta
|
mcg
|
28
|
| Carotene, alpha
|
mcg
|
0
|
| Cryptoxanthin, beta
|
mcg
|
0
|
| Lycopene
|
mcg
|
0
|
| Lutein + zeaxanthin
|
mcg
|
0
|
USDA National Nutrient Database
for Standard Reference, Release 18 (2005)
|
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