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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 Iron +810.8%
Contains more Calcium +85.9%
Contains more Potassium +616.1%
Contains more Magnesium +600%
Contains more Copper +231.3%
Contains more Zinc +162.7%
Contains more Phosphorus +139.9%
Contains less Sodium -86.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 253% 40% 110% 135% 314% 74% 158% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 22% 16% 20% 95% 28% 66% 1%
Contains more Iron +810.8%
Contains more Calcium +85.9%
Contains more Potassium +616.1%
Contains more Magnesium +600%
Contains more Copper +231.3%
Contains more Zinc +162.7%
Contains more Phosphorus +139.9%
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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +177.2%
Contains more Vitamin B2 +366%
Contains more Vitamin B5 +184.2%
Contains more Vitamin K +8900%
Contains more Folate +7712.5%
Contains more Vitamin B3 +124.3%
Contains more Vitamin B6 +18.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 7% 11% 0% 156% 54% 43% 115% 89% 0% 23% 469%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 56% 12% 95% 41% 105% 0% 1% 6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +177.2%
Contains more Vitamin B2 +366%
Contains more Vitamin B5 +184.2%
Contains more Vitamin K +8900%
Contains more Folate +7712.5%
Contains more Vitamin B3 +124.3%
Contains more Vitamin B6 +18.3%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.