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Mung bean vs Semolina - In-Depth Nutrition Comparison

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What are the main differences between Mung bean and Semolina?

  • Mung bean is richer in Folate, Iron, Copper, Fiber, Magnesium, Vitamin B1, Potassium, Phosphorus, and Vitamin B5, yet Semolina is richer in Selenium.
  • Mung bean's daily need coverage for Folate is 154% higher.
  • Mung bean has 9 times more Iron than Semolina. Mung bean has 6.74mg of Iron, while Semolina has 0.74mg.

We used Mung beans, mature seeds, raw and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Mung bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +85.9%
Contains more Iron +810.8%
Contains more Magnesium +600%
Contains more Phosphorus +139.9%
Contains more Potassium +616.1%
Contains more Zinc +162.7%
Contains more Copper +231.3%
Contains less Sodium -86.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 28% 20% 66% 16% 1% 28% 95%
Contains more Calcium +85.9%
Contains more Iron +810.8%
Contains more Magnesium +600%
Contains more Phosphorus +139.9%
Contains more Potassium +616.1%
Contains more Zinc +162.7%
Contains more Copper +231.3%
Contains less Sodium -86.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +177.2%
Contains more Vitamin B2 +366%
Contains more Vitamin B5 +184.2%
Contains more Folate +7712.5%
Contains more Vitamin K +8900%
Contains more Vitamin B3 +124.3%
Contains more Vitamin B6 +18.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +177.2%
Contains more Vitamin B2 +366%
Contains more Vitamin B5 +184.2%
Contains more Folate +7712.5%
Contains more Vitamin K +8900%
Contains more Vitamin B3 +124.3%
Contains more Vitamin B6 +18.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mung bean Semolina
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Semolina Opinion
Net carbs 46.32g 79.09g Semolina
Protein 23.86g 7.51g Mung bean
Fats 1.15g 1.03g Mung bean
Carbs 62.62g 80.89g Semolina
Calories 347kcal 374kcal Semolina
Starch g 68.29g Semolina
Fructose g 0.02g Semolina
Sugar 6.6g 0.33g Semolina
Fiber 16.3g 1.8g Mung bean
Calcium 132mg 71mg Mung bean
Iron 6.74mg 0.74mg Mung bean
Magnesium 189mg 27mg Mung bean
Phosphorus 367mg 153mg Mung bean
Potassium 1246mg 174mg Mung bean
Sodium 15mg 2mg Semolina
Zinc 2.68mg 1.02mg Mung bean
Copper 0.941mg 0.284mg Mung bean
Vitamin A 114IU 0IU Mung bean
Vitamin E 0.51mg 0.03mg Mung bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0mg Mung bean
Vitamin B1 0.621mg 0.224mg Mung bean
Vitamin B2 0.233mg 0.05mg Mung bean
Vitamin B3 2.251mg 5.048mg Semolina
Vitamin B5 1.91mg 0.672mg Mung bean
Vitamin B6 0.382mg 0.452mg Semolina
Folate 625µg 8µg Mung bean
Vitamin B12 0µg 0µg
Vitamin K 9µg 0.1µg Mung bean
Tryptophan 0.26mg 0.103mg Mung bean
Threonine 0.782mg 0.271mg Mung bean
Isoleucine 1.008mg 0.339mg Mung bean
Leucine 1.847mg 0.656mg Mung bean
Lysine 1.664mg 0.215mg Mung bean
Methionine 0.286mg 0.183mg Mung bean
Phenylalanine 1.443mg 0.398mg Mung bean
Valine 1.237mg 0.47mg Mung bean
Histidine 0.695mg 0.185mg Mung bean
Cholesterol 0mg 0mg
Trans Fat 0g g Semolina
Saturated Fat 0.348g 0.294g Semolina
Monounsaturated Fat 0.161g 0.258g Semolina
Polyunsaturated fat 0.384g 0.322g Mung bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Semolina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Mung bean
26
Semolina
Mineral Summary Score
135
Mung bean
34
Semolina

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Mung bean
45%
Semolina
Carbohydrates
63%
Mung bean
81%
Semolina
Fats
5%
Mung bean
5%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 6.27g)
Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 0.054g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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