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  6. Semolina vs. Mung beans

Semolina vs. Mung beans — In-Depth Nutrition Comparison

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What are the differences between semolina and mung beans?

  • Semolina is higher in manganese, selenium, vitamin B6, vitamin B3, copper, phosphorus, and vitamin B5, yet mung beans are higher in folate, fiber, and iron.
  • Mung beans' daily need coverage for folate is 38% more.
  • Semolina has 9 times more vitamin B3 than mung beans. While semolina has 5.048mg of vitamin B3, mung beans have only 0.577mg.
  • The glycemic index of mung beans is lower.

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

Infographic

Semolina vs Mung beans 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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%
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%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +52.9%
Contains more IronIron +89.2%
~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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +22%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +1887.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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