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Flour vs Mung bean - In-Depth Nutrition Comparison

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Differences between Flour and Mung bean

  • Flour is higher in Selenium, however Mung bean is richer in Folate, Copper, Fiber, Magnesium, Phosphorus, Potassium, Vitamin B5, Iron, and Vitamin B6.
  • Mung bean's daily need coverage for Folate is 111% higher.
  • Flour has 4 times more Selenium than Mung bean. While Flour has 33.9µg of Selenium, Mung bean has only 8.2µg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -86.7%
Contains more Calcium +780%
Contains more Iron +45.3%
Contains more Magnesium +759.1%
Contains more Phosphorus +239.8%
Contains more Potassium +1064.5%
Contains more Zinc +282.9%
Contains more Copper +553.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Contains less Sodium -86.7%
Contains more Calcium +780%
Contains more Iron +45.3%
Contains more Magnesium +759.1%
Contains more Phosphorus +239.8%
Contains more Potassium +1064.5%
Contains more Zinc +282.9%
Contains more Copper +553.5%

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
Flour
3
:
Contains more Vitamin B1 +26.4%
Contains more Vitamin B2 +112%
Contains more Vitamin B3 +162.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +336.1%
Contains more Vitamin B6 +768.2%
Contains more Folate +241.5%
Contains more Vitamin K +2900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Contains more Vitamin B1 +26.4%
Contains more Vitamin B2 +112%
Contains more Vitamin B3 +162.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +750%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +336.1%
Contains more Vitamin B6 +768.2%
Contains more Folate +241.5%
Contains more Vitamin K +2900%

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.
Flour Mung bean
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flour Mung bean Opinion
Net carbs 73.61g 46.32g Flour
Protein 10.33g 23.86g Mung bean
Fats 0.98g 1.15g Mung bean
Carbs 76.31g 62.62g Flour
Calories 364kcal 347kcal Flour
Starch g g
Fructose g g
Sugar 0.27g 6.6g Flour
Fiber 2.7g 16.3g Mung bean
Calcium 15mg 132mg Mung bean
Iron 4.64mg 6.74mg Mung bean
Magnesium 22mg 189mg Mung bean
Phosphorus 108mg 367mg Mung bean
Potassium 107mg 1246mg Mung bean
Sodium 2mg 15mg Flour
Zinc 0.7mg 2.68mg Mung bean
Copper 0.144mg 0.941mg Mung bean
Vitamin A 0IU 114IU Mung bean
Vitamin E 0.06mg 0.51mg Mung bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 4.8mg Mung bean
Vitamin B1 0.785mg 0.621mg Flour
Vitamin B2 0.494mg 0.233mg Flour
Vitamin B3 5.904mg 2.251mg Flour
Vitamin B5 0.438mg 1.91mg Mung bean
Vitamin B6 0.044mg 0.382mg Mung bean
Folate 183µg 625µg Mung bean
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 9µg Mung bean
Tryptophan 0.127mg 0.26mg Mung bean
Threonine 0.281mg 0.782mg Mung bean
Isoleucine 0.357mg 1.008mg Mung bean
Leucine 0.71mg 1.847mg Mung bean
Lysine 0.228mg 1.664mg Mung bean
Methionine 0.183mg 0.286mg Mung bean
Phenylalanine 0.52mg 1.443mg Mung bean
Valine 0.415mg 1.237mg Mung bean
Histidine 0.23mg 0.695mg Mung bean
Cholesterol 0mg 0mg
Trans Fat g 0g Flour
Saturated Fat 0.155g 0.348g Flour
Monounsaturated Fat 0.087g 0.161g Mung bean
Polyunsaturated fat 0.413g 0.384g Flour

Which food is preferable for your diet?

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

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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
50
Flour
82
Mung bean
Mineral Summary Score
40
Flour
135
Mung bean

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
62%
Flour
143%
Mung bean
Carbohydrates
76%
Flour
63%
Mung bean
Fats
5%
Flour
5%
Mung bean

Comparison summary

Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 6.33g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.193g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.