Wheat Flour vs. Mung Bean

Nutrition comparison of Wheat Flour and Mung Bean

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of wheat flour versus mung bean (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat flour and mung bean:

  • Both wheat flour and mung bean are high in calories, carbohydrates, dietary fiber, iron and protein.
  • Mung bean has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than mung bean.
  • Mung bean is an excellent source of calcium and potassium.
  • Wheat flour has 20.2 times less sugar than mung bean.
  • Wheat flour has more riboflavin and niacin, however, mung bean contains more pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of wheat flour and mung bean is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Mung Bean (Mung beans, mature seeds, raw) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Mung Bean src

Calories and Carbs

calories

Both wheat flour and mung bean are high in calories. Wheat flour has a little more calories (4%) than mung bean by weight - wheat flour has 361 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to mung bean for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Mung Bean
Protein 14% 27%
Carbohydrates 82% 70%
Fat 4% 3%
Alcohol ~ ~

carbohydrates

Both wheat flour and mung bean are high in carbohydrates. Wheat flour has 16% more carbohydrates than mung bean - wheat flour has 72.5g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.

dietary fiber

Both wheat flour and mung bean are high in dietary fiber. Mung bean has 579% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Wheat flour has 20.2 times less sugar than mung bean - wheat flour has 0.31g of sugar per 100 grams and mung bean has 6.6g of sugar.

Protein

protein

Both wheat flour and mung bean are high in protein. Mung bean has 99% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both wheat flour and mung bean are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

Vitamins

Vitamin C

Mung bean has more Vitamin C than wheat flour - mung bean has 4.8mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

Mung bean has more Vitamin A than wheat flour - mung bean has 6ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and mung bean contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

Wheat flour and mung bean contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.

The B Vitamins

Wheat flour has more riboflavin and niacin, however, mung bean contains more pantothenic acid, Vitamin B6 and folate. Both wheat flour and mung bean contain significant amounts of thiamin.

Wheat Flour Mung Bean
Thiamin 0.812 MG 0.621 MG
Riboflavin 0.512 MG 0.233 MG
Niacin 7.554 MG 2.251 MG
Pantothenic acid 0.438 MG 1.91 MG
Vitamin B6 0.037 MG 0.382 MG
Folate 183 UG 625 UG

Minerals

calcium

Mung bean is an excellent source of calcium and it has 780% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Both wheat flour and mung bean are high in iron. Mung bean has 53% more iron than wheat flour - wheat flour has 4.4mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Mung bean is an excellent source of potassium and it has 11 times more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and mung bean has 1246mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, mung bean has more beta-carotene than wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than mung bean per 100 grams.

Wheat Flour Mung Bean
beta-carotene 1 UG 68 UG
lutein + zeaxanthin 79 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both wheat flour and mung bean contain significant amounts of alpha linoleic acid (ALA).

Wheat Flour Mung Bean
alpha linoleic acid 0.043 G 0.027 G
Total 0.043 G 0.027 G

omega 6s

Comparing omega-6 fatty acids, both wheat flour and mung bean contain significant amounts of linoleic acid.

Wheat Flour Mung Bean
linoleic acid 0.685 G 0.357 G
Total 0.685 G 0.357 G


Customize your serving size


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.

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Mung Bean (Mung beans, mature seeds, raw) .

Wheat Flour g

()
Daily Values (%)

Mung Bean g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does wheat flour or mung bean contain more calories in 100 grams?
Both wheat flour and mung bean are high in calories. Wheat flour has a little more calories ( 0%) than mung bean by weight - wheat flour has 361 calories in 100g and mung bean has 347 calories.

Does wheat flour or mung bean have more carbohydrates?
By weight, both wheat flour and mung bean are high in carbohydrates. wheat flour has 20% more carbohydrates than mung bean - wheat flour has 72.5g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does wheat flour or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 780% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does wheat flour or mung bean contain more iron?
Both wheat flour and mung bean are high in iron. Mung bean has 50% more iron than wheat flour - wheat flour has 4.4mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does wheat flour or mung bean contain more potassium?
Mung bean is a rich source of potassium and it has 11 times more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and mung bean has 1246mg of potassium.