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  6. Flour vs. Mung bean

Flour vs. Mung bean — In-Depth Nutrition Comparison

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Differences between flour and mung beans

  • Flour is higher in selenium; however, mung beans are richer in folate, copper, fiber, magnesium, phosphorus, potassium, vitamin B5, iron, and vitamin B6.
  • Mung beans' daily need coverage for folate is 111% higher.
  • Flour has 4 times more selenium than mung beans. While flour has 33.9µg of selenium, mung beans have only 8.2µg.
  • Mung beans have a lower glycemic index (31) than flour (72).

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Mung beans, mature seeds, raw.

Infographic

Flour vs Mung bean 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
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%
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%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +313.4%
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%

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
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%
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%
Contains more Vitamin B1Vitamin B1 +26.4%
Contains more Vitamin B2Vitamin B2 +112%
Contains more Vitamin B3Vitamin B3 +162.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more CarbsCarbs +21.9%
Contains more WaterWater +31.7%
Contains more ProteinProtein +131%
Contains more FatsFats +17.3%
Contains more OtherOther +621.7%

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 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -55.5%
Contains more Mono. FatMonounsaturated fat +85.1%
~equal in Polyunsaturated fat ~0.384g

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