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  6. Flour vs. Mung beans

Flour vs. Mung beans — In-Depth Nutrition Comparison

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Important differences between flour and mung beans

  • Flour has more selenium, vitamin B1, iron, vitamin B2, vitamin B3, manganese, and folate; however, mung beans are richer in fiber and magnesium.
  • Flour's daily need coverage for selenium is 57% more.
  • Flour contains 10 times more vitamin B3 than mung beans. Flour contains 5.904mg of vitamin B3, while mung beans contain 0.577mg.
  • 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 Wheat flour, white, all-purpose, enriched, bleached and Mung beans, mature seeds, cooked, boiled, without salt.

Infographic

Flour 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.
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%
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 IronIron +231.4%
Contains more ManganeseManganese +128.9%
Contains more SeleniumSelenium +1256%
Contains more MagnesiumMagnesium +118.2%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +148.6%
Contains more ZincZinc +20%
~equal in Copper ~0.156mg
~equal in Phosphorus ~99mg
~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.
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%
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 +378.7%
Contains more Vitamin B2Vitamin B2 +709.8%
Contains more Vitamin B3Vitamin B3 +923.2%
Contains more FolateFolate +15.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.41mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +47.2%
Contains more FatsFats +157.9%
Contains more CarbsCarbs +298.5%
Contains more WaterWater +509.6%
Contains more OtherOther +71.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +61.1%
Contains more Poly. FatPolyunsaturated fat +222.7%
Contains less Sat. FatSaturated fat -25.2%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.