Barley vs Vigna Mungo Beans: Difference, Benefits, More
Although barley and vigna mungo beans belong to different food groups, while barley belong is a grain, and vigna mungo 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 barley and vigna mungo 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 barley and vigna mungo beans compare specifically.
Barley (Hordeum vulgare) is a cereal grain widely grown in many parts of the world and has been a staple food for thousands of years. It is closely related to wheat and oats.
Barley is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.
Barley is commonly used in brewing beer, animal feed, and as a food grain. It can be used in soups, stews, and as a side dish, either whole or ground into flour. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Barley is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it can be grown in poor soil conditions and is resistant to pests and diseases.
Barley is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine) and some Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E.
Vigna Mungo Beans
Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.
It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.
Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.
It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.
In addition to being a nutritious food, Vigna mungo has been shown to have a number of potential health benefits.
It has been linked to lower cholesterol levels and improved blood sugar control, and it may also help to reduce the risk of certain types of cancer.
Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.
Barley vs Vigna Mungo Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing barley vs vigna mungo beans.
This comparison will start by comparing the caloric value of barley and vigna mungo beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Barley||Vigna Mungo Beans|
|Energy||354 kcal||341 kcal|
|Carbs||73.5 g||59 g|
|Sugar||0.8 g||6.6 g|
|Fiber||17.3 g||18.3 g|
|Protein||12.5 g||25.2 g|
|Fat||2.3 g||1.64 g|
|Saturated Fat||0.482 g||0.114 g|
Barley vs Vigna Mungo 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 vigna mungo beans vs barley for weight loss, vigna mungo beans are slightly lower in calories, with 341 calories per 100 grams, compared to 354 calories per 100 grams of barley.
However, both barley and vigna mungo 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.
Barley vs Vigna Mungo Beans Protein
Legumes and most legume products, including barley and vigna mungo beans, are important sources of plant-based protein.
Vigna Mungo Beans offer around 50% more protein than barley.
Vigna Mungo Beans have 25.2 grams of protein per 100 grams, while barley has 12.5 grams of protein per 100 grams.
Barley vs Vigna Mungo 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 barley and vigna mungo beans.
The total amount of carbohydrates is around 20% higher in barley than in vigna mungo beans. It have 73.5 grams per 100 grams, compared to 59 grams in vigna mungo beans.
There’s less sugar in barley than in vigna mungo beans, 89% precisely.
One handful of barley (28 grams) contains 0.2 grams of sugar, while the same amount of vigna mungo beans contains 1.8 grams.
Lastly, let’s take a look at the dietary fiber in barley and vigna mungo beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 5.1 grams of fiber per portion, vigna mungo beans are a better source of fiber than barley which offer 4.8 grams per portion.
Barley vs Vigna Mungo Beans Fats
Like most other grains and legumes, with the exception of lupins and peanuts, barley and vigna mungo beans are low in fat.
Fats in barley and vigna mungo beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in barley and vigna mungo beans:
- Barley: 2.3 grams per 100 grams
- Vigna Mungo Beans: 1.6 per 100 grams
Speaking of saturated fats, vigna mungo beans are 80% lower in saturated fats.
Vigna Mungo Beans and barley contain 0.1 grams and 0.5 grams of saturated fat per 100 grams, respectively.
Barley vs Vigna Mungo Beans Vitamins Content
This section will discuss the vitamin content of barley and vigna mungo beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Barley has a higher amount of vitamin A, vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.
However, vigna mungo beans have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.
Barley and vigna mungo beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins barley and vigna mungo beans contain side by side, so you can easily compare them.
|Barley||Vigna Mungo Beans|
|Vitamin A||22 IU||23 IU|
|Vitamin B1 (Thiamine)||0.646 mg||0.273 mg|
|Vitamin B2 (Riboflavin)||0.285 mg||0.254 mg|
|Vitamin B3 (Niacin)||4.6 mg||1.45 mg|
|Vitamin B5 (Pantothenic acid)||0.282 mg||0.906 mg|
|Vitamin B6 (Pyroxidine)||0.318 mg||0.281 mg|
|Vitamin B9 (Folate)||19 µg||216 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.57 mg||0.51 mg|
|Vitamin K||2.2 µg||9 µg|
Barley vs Vigna Mungo 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 barley and vigna mungo beans comparison focuses on their mineral content.
Barley is a better source of calcium, copper, fluoride, iron, magnesium, phosphorus, potassium, sodium, and zinc than vigna mungo beans.
On the other hand, vigna mungo beans are a higher amount of manganese, and selenium.
Check out the table below to learn how barley and vigna mungo beans compare when it comes to mineral content.
|Barley||Vigna Mungo Beans|
|Calcium||33 mg||138 mg|
|Copper||0.498 mg||0.981 mg|
|Iron||3.6 mg||7.57 mg|
|Magnesium||133 mg||267 mg|
|Manganese||1.94 mg||1.53 mg|
|Phosphorus||264 mg||379 mg|
|Potassium||452 mg||983 mg|
|Selenium||37.7 µg||8.2 µg|
|Sodium||12 mg||38 mg|
|Zinc||2.77 mg||3.35 mg|
The Final Word
Barley and vigna mungo beans are highly nutritious and a great addition to a plant-based diet.
Both barley and vigna mungo 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.
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