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  6. Mung beans vs. Flour

Mung beans vs. Flour — In-Depth Nutrition Comparison

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Important differences between mung beans and flour

  • Mung beans have more fiber and magnesium; however, flour is richer in selenium, vitamin B1, iron, vitamin B2, vitamin B3, manganese, and folate.
  • Flour's daily need coverage for selenium is 57% more.
  • Mung beans contain 3 times more fiber than flour. Mung beans contain 7.6g of fiber, while flour contains 2.7g.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of mung beans is 42.

The food varieties used in the comparison are Mung beans, mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Mung beans 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.
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%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +118.2%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +148.6%
Contains more ZincZinc +20%
Contains more IronIron +231.4%
Contains more ManganeseManganese +128.9%
Contains more SeleniumSelenium +1256%
~equal in Copper ~0.144mg
~equal in Phosphorus ~108mg
~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%
Flour
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B6Vitamin B6 +52.3%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +182.7%
Contains more Vitamin B1Vitamin B1 +378.7%
Contains more Vitamin B2Vitamin B2 +709.8%
Contains more Vitamin B3Vitamin B3 +923.2%
Contains more FolateFolate +15.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.438mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung beans Flour DV% diff.
Selenium 2.5µg 33.9µg 57%
Vitamin B1 0.164mg 0.785mg 52%
Iron 1.4mg 4.64mg 41%
Vitamin B3 0.577mg 5.904mg 33%
Vitamin B2 0.061mg 0.494mg 33%
Fiber 7.6g 2.7g 20%
Carbs 19.15g 76.31g 19%
Manganese 0.298mg 0.682mg 17%
Calories 105kcal 364kcal 13%
Protein 7.02g 10.33g 7%
Magnesium 48mg 22mg 6%
Folate 159µg 183µg 6%
Potassium 266mg 107mg 5%
Choline 29.4mg 10.4mg 3%
Polyunsaturated fat 0.128g 0.413g 2%
Vitamin K 2.7µg 0.3µg 2%
Vitamin B6 0.067mg 0.044mg 2%
Vitamin E 0.15mg 0.06mg 1%
Calcium 27mg 15mg 1%
Vitamin C 1mg 0mg 1%
Fats 0.38g 0.98g 1%
Vitamin B5 0.41mg 0.438mg 1%
Phosphorus 99mg 108mg 1%
Zinc 0.84mg 0.7mg 1%
Copper 0.156mg 0.144mg 1%
Net carbs 11.55g 73.61g N/A
Sugar 2g 0.27g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.116g 0.155g 0%
Monounsaturated fat 0.054g 0.087g 0%
Tryptophan 0.076mg 0.127mg 0%
Threonine 0.23mg 0.281mg 0%
Isoleucine 0.297mg 0.357mg 0%
Leucine 0.544mg 0.71mg 0%
Lysine 0.49mg 0.228mg 0%
Methionine 0.084mg 0.183mg 0%
Phenylalanine 0.425mg 0.52mg 0%
Valine 0.364mg 0.415mg 0%
Histidine 0.205mg 0.23mg 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
Flour
Flour
3
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 WaterWater +509.6%
Contains more OtherOther +71.7%
Contains more ProteinProtein +47.2%
Contains more FatsFats +157.9%
Contains more CarbsCarbs +298.5%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -25.2%
Contains more Mono. FatMonounsaturated fat +61.1%
Contains more Poly. FatPolyunsaturated fat +222.7%

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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. 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.