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  6. Mung beans vs. Semolina

Mung beans vs. Semolina — In-Depth Nutrition Comparison

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What are the differences between mung beans and semolina?

  • Mung beans are higher in folate, fiber, and iron, yet semolina is higher in manganese, selenium, vitamin B6, vitamin B3, copper, phosphorus, and vitamin B5.
  • Mung beans' daily need coverage for folate is 38% more.
  • Mung beans have 4 times more fiber than semolina. While mung beans have 7.6g of fiber, semolina has only 1.8g.
  • The glycemic index of mung beans is lower.

We used Mung beans, mature seeds, cooked, boiled, without salt and Rice, white, long-grain, parboiled, unenriched, dry types in this article.

Infographic

Mung beans vs Semolina infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +52.9%
Contains more IronIron +89.2%
Contains more CalciumCalcium +163%
Contains more CopperCopper +82.1%
Contains more ZincZinc +21.4%
Contains more PhosphorusPhosphorus +54.5%
Contains more ManganeseManganese +247.3%
Contains more SeleniumSelenium +696%
~equal in Sodium ~2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +22%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +1887.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +36.6%
Contains more Vitamin B3Vitamin B3 +774.9%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B6Vitamin B6 +574.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung beans Semolina DV% diff.
Folate 159µg 8µg 38%
Selenium 2.5µg 19.9µg 32%
Manganese 0.298mg 1.035mg 32%
Vitamin B6 0.067mg 0.452mg 30%
Starch 68.29g 28%
Vitamin B3 0.577mg 5.048mg 28%
Fiber 7.6g 1.8g 23%
Carbs 19.15g 80.89g 21%
Copper 0.156mg 0.284mg 14%
Calories 105kcal 374kcal 13%
Iron 1.4mg 0.74mg 8%
Phosphorus 99mg 153mg 8%
Choline 29.4mg 5%
Vitamin B5 0.41mg 0.672mg 5%
Vitamin B1 0.164mg 0.224mg 5%
Magnesium 48mg 27mg 5%
Calcium 27mg 71mg 4%
Potassium 266mg 174mg 3%
Zinc 0.84mg 1.02mg 2%
Vitamin K 2.7µg 0.1µg 2%
Polyunsaturated fat 0.128g 0.322g 1%
Monounsaturated fat 0.054g 0.258g 1%
Saturated fat 0.116g 0.294g 1%
Vitamin C 1mg 0mg 1%
Fats 0.38g 1.03g 1%
Vitamin B2 0.061mg 0.05mg 1%
Protein 7.02g 7.51g 1%
Vitamin E 0.15mg 0.03mg 1%
Net carbs 11.55g 79.09g N/A
Sugar 2g 0.33g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 0%
Tryptophan 0.076mg 0.103mg 0%
Threonine 0.23mg 0.271mg 0%
Isoleucine 0.297mg 0.339mg 0%
Leucine 0.544mg 0.656mg 0%
Lysine 0.49mg 0.215mg 0%
Methionine 0.084mg 0.183mg 0%
Phenylalanine 0.425mg 0.398mg 0%
Valine 0.364mg 0.47mg 0%
Histidine 0.205mg 0.185mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +636.9%
Contains more OtherOther +11.3%
Contains more FatsFats +171.1%
Contains more CarbsCarbs +322.4%
~equal in Protein ~7.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -60.5%
Contains more Mono. FatMonounsaturated fat +377.8%
Contains more Poly. FatPolyunsaturated fat +151.6%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/nutrients
  2. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.