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All-purpose flour vs Mung Beans: How Are They Different?

This article explains the key similarities and differences between all-purpose flour and mung beans, foods from the grains and legumes food groups. Read on to learn more about the all-purpose flour vs mung beans comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 23, 2023.

Although all-purpose flour and mung beans belong to different food groups, while all-purpose flour belong is a grain, and mung beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares all-purpose flour and mung beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how all-purpose flour and mung beans compare specifically.

All-purpose flour

All-purpose wheat flour (Triticum aestivum) is a type of flour that is made from hard or soft wheat. It is called ‘all-purpose’ because it can be used in various baking applications, including bread, cakes, pastries, and more.

All-purpose wheat flour is a good source of carbohydrates, small amounts of protein, fiber, vitamins, and minerals. It is also gluten-rich, allowing it to rise and develop a structure in baking.

All-purpose wheat flour is widely used in baking and cooking and can replace other flours in most recipes. It is also a staple ingredient in many traditional dishes such as bread, pastries, and cakes.

All-purpose wheat flour is not gluten-free and unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet combined with vegetables, lean protein sources, and healthy fats.

All-purpose flour is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Mung Beans

Mung beans (Vigna radiata), also known as green gram or moong bean, are a type of legume native to India and Southeast Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their delicate, nutty flavor.

Mung beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as mung bean soup, sprouts, and curry.

In addition to being a nutritious food, mung beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control and may also help to reduce the risk of certain types of cancer.

Mung Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin C, and Vitamin K.

All-purpose flour vs Mung Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing all-purpose flour vs mung beans.

This comparison will start by comparing the caloric value of all-purpose flour and mung beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

All-purpose flourMung Beans
Energy364 kcal347 kcal
Carbs76.3 g62.6 g
Sugar0.27 g6.6 g
Fiber2.7 g16.3 g
Protein10.3 g23.9 g
Fat0.98 g1.15 g
Saturated Fat0.155 g0.348 g

All-purpose flour vs Mung Beans Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing mung beans vs all-purpose flour for weight loss, mung beans are slightly lower in calories, with 347 calories per 100 grams, compared to 364 calories per 100 grams of all-purpose flour.

However, both all-purpose flour and mung beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

All-purpose flour vs Mung Beans Protein

Legumes and most legume products, including all-purpose flour and mung beans, are important sources of plant-based protein.

Mung Beans offer around 57% more protein than all-purpose flour.

Mung Beans have 23.9 grams of protein per 100 grams, while all-purpose flour has 10.3 grams of protein per 100 grams.

All-purpose flour vs Mung Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in all-purpose flour and mung beans.

The total amount of carbohydrates is around 18% higher in all-purpose flour than in mung beans. It have 76.3 grams per 100 grams, compared to 62.6 grams in mung beans.

There’s less sugar in all-purpose flour than in mung beans, 94% precisely.

One handful of all-purpose flour (28 grams) contains 0.1 grams of sugar, while the same amount of mung beans contains 1.8 grams.

Lastly, let’s take a look at the dietary fiber in all-purpose flour and mung beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.6 grams of fiber per portion, mung beans are a better source of fiber than all-purpose flour which offer 0.8 grams per portion.

All-purpose flour vs Mung Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, all-purpose flour and mung beans are low in fat.

Fats in all-purpose flour and mung beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in all-purpose flour and mung beans:

  • All-purpose flour: 1 grams per 100 grams
  • Mung Beans: 1.2 per 100 grams

Speaking of saturated fats, all-purpose flour is 33% lower in saturated fats.

All-purpose flour and mung beans contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.

All-purpose flour vs Mung Beans Vitamins Content

This section will discuss the vitamin content of all-purpose flour and mung beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

All-purpose flour has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

All-purpose flour and mung beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins all-purpose flour and mung beans contain side by side, so you can easily compare them.

All-purpose flourMung Beans
Vitamin A0114 IU
Vitamin C04.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.12 mg0.621 mg
Vitamin B2 (Riboflavin)0.04 mg0.233 mg
Vitamin B3 (Niacin)1.25 mg2.25 mg
Vitamin B5 (Pantothenic acid)0.438 mg1.91 mg
Vitamin B6 (Pyroxidine)0.044 mg0.382 mg
Vitamin B9 (Folate)26 µg625 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.06 mg0.51 mg
Vitamin K0.3 µg9 µg

All-purpose flour vs Mung Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the all-purpose flour and mung beans comparison focuses on their mineral content.

All-purpose flour is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than mung beans.

On the other hand, mung beans are a higher amount of selenium.

Check out the table below to learn how all-purpose flour and mung beans compare when it comes to mineral content.

All-purpose flourMung Beans
Calcium15 mg132 mg
Copper0.144 mg0.941 mg
Fluoride02.2 µg
Iron1.17 mg6.74 mg
Magnesium22 mg189 mg
Manganese0.682 mg1.04 mg
Phosphorus108 mg367 mg
Potassium107 mg1250 mg
Selenium33.9 µg8.2 µg
Sodium2 mg15 mg
Zinc0.7 mg2.68 mg

The Final Word

All-purpose flour and mung beans are highly nutritious and a great addition to a plant-based diet.

Both all-purpose flour and mung beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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