Whole Wheat Flour vs. Mung Bean

Nutrition comparison of Whole 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 whole 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 whole wheat flour and mung bean:

  • Both whole wheat flour and mung bean are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Mung bean has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than mung bean.
  • Mung bean has more thiamin and folate, however, whole wheat flour contains more niacin.
  • Mung bean is an excellent source of calcium.
  • Whole wheat flour has 5.4 times less sugar than mung bean.
Detailed nutritional comparison of whole 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Mung Bean (Mung beans, mature seeds, raw) . Have a correction or suggestions? Shoot us an email.

Image of Whole Wheat Flour src
Image of Mung Bean src

Calories and Carbs

calories

Both whole wheat flour and mung bean are high in calories. Whole wheat flour is very similar to whole wheat flour for calories - whole wheat flour has 332 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to mung bean for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for mung bean, 27:70:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Mung Bean
Protein 11% 27%
Carbohydrates 84% 70%
Fat 5% 3%
Alcohol ~ ~

carbohydrates

Both whole wheat flour and mung bean are high in carbohydrates. Whole wheat flour has 19% more carbohydrates than mung bean - whole wheat flour has 74.5g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.

dietary fiber

Both whole wheat flour and mung bean are high in dietary fiber. Mung bean has 24% more dietary fiber than whole wheat flour - whole wheat flour has 13.1g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Whole wheat flour has 5.4 times less sugar than mung bean - whole wheat flour has 1g of sugar per 100 grams and mung bean has 6.6g of sugar.

Protein

protein

Both whole wheat flour and mung bean are high in protein. Mung bean has 148% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both whole wheat flour and mung bean are low in saturated fat - whole wheat flour has 0.43g 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 whole wheat flour - mung bean has 4.8mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin A

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

Vitamin E

Whole wheat flour and mung bean contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

Whole wheat flour and mung bean contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.

The B Vitamins

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

Whole Wheat Flour Mung Bean
Thiamin 0.297 MG 0.621 MG
Riboflavin 0.188 MG 0.233 MG
Niacin 5.347 MG 2.251 MG
Pantothenic acid 1.011 MG 1.91 MG
Vitamin B6 0.191 MG 0.382 MG
Folate 28 UG 625 UG

Minerals

calcium

Mung bean is an excellent source of calcium and it has 300% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Both whole wheat flour and mung bean are high in iron. Mung bean has 82% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Both whole wheat flour and mung bean are high in potassium. Mung bean has 216% more potassium than whole wheat flour - whole wheat flour has 394mg 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 whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than mung bean per 100 grams.

Whole Wheat Flour Mung Bean
beta-carotene 5 UG 68 UG
lutein + zeaxanthin 220 UG ~


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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Mung Bean (Mung beans, mature seeds, raw) .

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FAQ

Does whole wheat flour or mung bean contain more calories in 100 grams?
Both whole wheat flour and mung bean are high in calories. Whole wheat flour is quite similar to whole wheat flour for calories - whole wheat flour has 332 calories in 100g and mung bean has 347 calories.

Does whole wheat flour or mung bean have more carbohydrates?
By weight, both whole wheat flour and mung bean are high in carbohydrates. whole wheat flour has 20% more carbohydrates than mung bean - whole wheat flour has 74.5g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does whole wheat flour or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 300% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does whole wheat flour or mung bean contain more iron?
Both whole wheat flour and mung bean are high in iron. Mung bean has 80% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does whole wheat flour or mung bean contain more potassium?
Both whole wheat flour and mung bean are high in potassium. Mung bean has 220% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and mung bean has 1246mg of potassium.