Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
mung bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and mung bean:
Both flour and mung bean are high in calories. Flour has a little more calories (5%) than mung bean by weight - flour has 364 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, flour is lighter in protein, heavier in carbs and similar to mung bean for fat. Flour has a macronutrient ratio of 12:86:2 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Flour | Mung Bean | |
---|---|---|
Protein | 12% | 27% |
Carbohydrates | 86% | 70% |
Fat | 2% | 3% |
Alcohol | ~ | ~ |
Both flour and mung bean are high in carbohydrates. Flour has 22% more carbohydrates than mung bean - flour has 76.3g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
Both flour and mung bean are high in dietary fiber. Mung bean has 504% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
Flour has 23.4 times less sugar than mung bean - flour has 0.27g of sugar per 100 grams and mung bean has 6.6g of sugar.
Both flour and mung bean are high in protein. Mung bean has 131% more protein than flour - flour has 10.3g of protein per 100 grams and mung bean has 23.9g of protein.
Both flour and mung bean are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Mung bean has more Vitamin C than flour - mung bean has 4.8mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Mung bean has more Vitamin A than flour - mung bean has 6ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Flour and mung bean contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Flour and mung bean contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
Mung bean has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both flour and mung bean contain significant amounts of niacin.
Flour | Mung Bean | |
---|---|---|
Thiamin | 0.12 MG | 0.621 MG |
Riboflavin | 0.04 MG | 0.233 MG |
Niacin | 1.25 MG | 2.251 MG |
Pantothenic acid | 0.438 MG | 1.91 MG |
Vitamin B6 | 0.044 MG | 0.382 MG |
Folate | 26 UG | 625 UG |
Mung bean is an excellent source of calcium and it has 780% more calcium than flour - flour has 15mg of calcium per 100 grams and mung bean has 132mg of calcium.
Mung bean is an excellent source of iron and it has 476% more iron than flour - flour has 1.2mg of iron per 100 grams and mung bean has 6.7mg of iron.
Mung bean is an excellent source of potassium and it has 10 times more potassium than flour - flour has 107mg of potassium per 100 grams and mung bean has 1246mg of potassium.
For omega-3 fatty acids, both flour and mung bean contain significant amounts of alpha linoleic acid (ALA).
Flour | Mung Bean | |
---|---|---|
alpha linoleic acid | 0.022 G | 0.027 G |
Total | 0.022 G | 0.027 G |
Comparing omega-6 fatty acids, both flour and mung bean contain significant amounts of linoleic acid.
Flour | Mung Bean | |
---|---|---|
linoleic acid | 0.391 G | 0.357 G |
Total | 0.391 G | 0.357 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Flour g
()
|
Daily Values (%) |
Mung Bean g
()
|
|||||
---|---|---|---|---|---|---|---|
KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
|
5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
|
5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
|
5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
|
5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
|
5% | iodine | 5% |
|
UG % | |
MG % |
|
5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
|
5% | phosphorus | 5% |
|
MG % | |
UG % |
|
5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||