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  6. Mung bean vs. Flour

Mung bean vs. Flour — In-Depth Nutrition Comparison

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Differences between mung beans and flour

  • Mung beans are higher in folate, copper, fiber, magnesium, phosphorus, potassium, vitamin B5, iron, and vitamin B6; however, flour is richer in selenium.
  • Mung beans' daily need coverage for folate is 111% higher.
  • Mung beans have 12 times more potassium than flour. While mung beans have 1246mg of potassium, flour has only 107mg.
  • Mung beans have a lower glycemic index (31) than flour (72).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Flour
Flour
2
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 +759.1%
Contains more CalciumCalcium +780%
Contains more PotassiumPotassium +1064.5%
Contains more IronIron +45.3%
Contains more CopperCopper +553.5%
Contains more ZincZinc +282.9%
Contains more PhosphorusPhosphorus +239.8%
Contains more ManganeseManganese +51.8%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Flour
Flour
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B5Vitamin B5 +336.1%
Contains more Vitamin B6Vitamin B6 +768.2%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +241.5%
Contains more Vitamin B1Vitamin B1 +26.4%
Contains more Vitamin B2Vitamin B2 +112%
Contains more Vitamin B3Vitamin B3 +162.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Flour DV% diff.
Folate 625µg 183µg 111%
Copper 0.941mg 0.144mg 89%
Fiber 16.3g 2.7g 54%
Selenium 8.2µg 33.9µg 47%
Magnesium 189mg 22mg 40%
Phosphorus 367mg 108mg 37%
Potassium 1246mg 107mg 34%
Vitamin B5 1.91mg 0.438mg 29%
Protein 23.86g 10.33g 27%
Iron 6.74mg 4.64mg 26%
Vitamin B6 0.382mg 0.044mg 26%
Vitamin B3 2.251mg 5.904mg 23%
Vitamin B2 0.233mg 0.494mg 20%
Zinc 2.68mg 0.7mg 18%
Choline 97.9mg 10.4mg 16%
Manganese 1.035mg 0.682mg 15%
Vitamin B1 0.621mg 0.785mg 14%
Calcium 132mg 15mg 12%
Vitamin K 9µg 0.3µg 7%
Vitamin C 4.8mg 0mg 5%
Carbs 62.62g 76.31g 5%
Vitamin E 0.51mg 0.06mg 3%
Calories 347kcal 364kcal 1%
Sodium 15mg 2mg 1%
Vitamin A 6µg 0µg 1%
Saturated fat 0.348g 0.155g 1%
Protein per 100 calories 6.9g 2.8g N/A
Calories per 10 g protein 145kcal 352kcal N/A
Weight per 100 calories 29g 27g N/A
Fats 1.15g 0.98g 0%
Net carbs 46.32g 73.61g N/A
Sugar 6.6g 0.27g N/A
Monounsaturated fat 0.161g 0.087g 0%
Polyunsaturated fat 0.384g 0.413g 0%
Tryptophan 0.26mg 0.127mg 0%
Threonine 0.782mg 0.281mg 0%
Isoleucine 1.008mg 0.357mg 0%
Leucine 1.847mg 0.71mg 0%
Lysine 1.664mg 0.228mg 0%
Methionine 0.286mg 0.183mg 0%
Phenylalanine 1.443mg 0.52mg 0%
Valine 1.237mg 0.415mg 0%
Histidine 0.695mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Flour
2
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 ProteinProtein +131%
Contains more FatsFats +17.3%
Contains more OtherOther +621.7%
Contains more CarbsCarbs +21.9%
Contains more WaterWater +31.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 more Mono. FatMonounsaturated fat +85.1%
Contains less Sat. FatSaturated fat -55.5%
~equal in Polyunsaturated fat ~0.413g

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.