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  6. Mung bean vs. Flour

Mung bean vs. Flour — In-Depth Nutrition Comparison

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Differences between Mung bean and Flour

  • Mung bean is higher in Folate, Copper, Fiber, Magnesium, Phosphorus, Potassium, Vitamin B5, Iron, and Vitamin B6, however, Flour is richer in Selenium.
  • Mung bean's daily need coverage for Folate is 111% higher.
  • Mung bean has 12 times more Potassium than Flour. While Mung bean has 1246mg of Potassium, Flour has only 107mg.

The food types used in this comparison are Mung beans, mature seeds, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Mung bean vs Flour infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mung bean
Mung bean
8
:
2
Flour
Flour
Contains more Calcium +780%
Contains more Iron +45.3%
Contains more Magnesium +759.1%
Contains more Phosphorus +239.8%
Contains more Potassium +1064.5%
Contains more Zinc +282.9%
Contains more Copper +553.5%
Contains more Manganese +51.8%
Contains less Sodium -86.7%
Contains more Selenium +313.4%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +780%
Contains more Iron +45.3%
Contains more Magnesium +759.1%
Contains more Phosphorus +239.8%
Contains more Potassium +1064.5%
Contains more Zinc +282.9%
Contains more Copper +553.5%
Contains more Manganese +51.8%
Contains less Sodium -86.7%
Contains more Selenium +313.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mung bean
Mung bean
7
:
3
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +336.1%
Contains more Vitamin B6 +768.2%
Contains more Folate +241.5%
Contains more Vitamin K +2900%
Contains more Vitamin B1 +26.4%
Contains more Vitamin B2 +112%
Contains more Vitamin B3 +162.3%
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +336.1%
Contains more Vitamin B6 +768.2%
Contains more Folate +241.5%
Contains more Vitamin K +2900%
Contains more Vitamin B1 +26.4%
Contains more Vitamin B2 +112%
Contains more Vitamin B3 +162.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung bean
Mung bean
3
:
2
Flour
Flour
Contains more Protein +131%
Contains more Fats +17.3%
Contains more Other +621.7%
Contains more Carbs +21.9%
Contains more Water +31.7%
Mung bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +131%
Contains more Fats +17.3%
Contains more Other +621.7%
Contains more Carbs +21.9%
Contains more Water +31.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung bean
Mung bean
1
:
2
Flour
Flour
Contains more Monounsaturated Fat +85.1%
Contains less Saturated Fat -55.5%
Equal in Polyunsaturated fat - 0.413
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +85.1%
Contains less Saturated Fat -55.5%
Equal in Polyunsaturated fat - 0.413

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung bean Flour
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Flour Opinion
Net carbs 46.32g 73.61g Flour
Protein 23.86g 10.33g Mung bean
Fats 1.15g 0.98g Mung bean
Carbs 62.62g 76.31g Flour
Calories 347kcal 364kcal Flour
Sugar 6.6g 0.27g Flour
Fiber 16.3g 2.7g Mung bean
Calcium 132mg 15mg Mung bean
Iron 6.74mg 4.64mg Mung bean
Magnesium 189mg 22mg Mung bean
Phosphorus 367mg 108mg Mung bean
Potassium 1246mg 107mg Mung bean
Sodium 15mg 2mg Flour
Zinc 2.68mg 0.7mg Mung bean
Copper 0.941mg 0.144mg Mung bean
Manganese 1.035mg 0.682mg Mung bean
Selenium 8.2µg 33.9µg Flour
Vitamin A 114IU 0IU Mung bean
Vitamin A RAE 6µg 0µg Mung bean
Vitamin E 0.51mg 0.06mg Mung bean
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.785mg Flour
Vitamin B2 0.233mg 0.494mg Flour
Vitamin B3 2.251mg 5.904mg Flour
Vitamin B5 1.91mg 0.438mg Mung bean
Vitamin B6 0.382mg 0.044mg Mung bean
Folate 625µg 183µg Mung bean
Vitamin K 9µg 0.3µg Mung bean
Tryptophan 0.26mg 0.127mg Mung bean
Threonine 0.782mg 0.281mg Mung bean
Isoleucine 1.008mg 0.357mg Mung bean
Leucine 1.847mg 0.71mg Mung bean
Lysine 1.664mg 0.228mg Mung bean
Methionine 0.286mg 0.183mg Mung bean
Phenylalanine 1.443mg 0.52mg Mung bean
Valine 1.237mg 0.415mg Mung bean
Histidine 0.695mg 0.23mg Mung bean
Saturated Fat 0.348g 0.155g Flour
Monounsaturated Fat 0.161g 0.087g Mung bean
Polyunsaturated fat 0.384g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Mung bean
50%
Flour
Minerals Daily Need Coverage Score
126%
Mung bean
59%
Flour

Comparison summary

Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 6.33g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.193g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.