Semolina vs Vigna Mungo Beans: How To Choose?

Although semolina and vigna mungo beans belong to different food groups, while semolina 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 semolina 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 semolina and vigna mungo beans compare specifically.

Semolina

Semolina (Triticum durum) is a coarse, granular flour that is made from the hard durum wheat, a type of wheat that is high in gluten and protein.

It is a good source of carbohydrates, protein, and small amounts of minerals like iron and zinc. It is also rich in B vitamins such as niacin and thiamin.

Semolina is commonly used in the production of pasta and other traditional Italian dishes like couscous and gnocchi. It is also used in some breads, pastries, and other baked goods. It gives pasta a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Semolina is gluten-rich, thus, it is not suitable for people with gluten sensitivities or celiac disease. Semolina can be enjoyed in moderate portions as part of a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Semolina is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

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.

Semolina 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 semolina vs vigna mungo beans.

This comparison will start by comparing the caloric value of semolina and vigna mungo beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Semolina 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 semolina for weight loss, vigna mungo beans are slightly lower in calories, with 341 calories per 100 grams, compared to 360 calories per 100 grams of semolina.

However, both semolina 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.

Semolina vs Vigna Mungo Beans Protein

Legumes and most legume products, including semolina and vigna mungo beans, are important sources of plant-based protein.

Vigna Mungo Beans offer around 50% more protein than semolina.

Vigna Mungo Beans have 25.2 grams of protein per 100 grams, while semolina has 12.7 grams of protein per 100 grams.

Semolina 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 semolina and vigna mungo beans.

The total amount of carbohydrates is around 19% higher in semolina than in vigna mungo beans. It have 72.8 grams per 100 grams, compared to 59 grams in vigna mungo beans.

There’s less sugar in semolina than in vigna mungo beans, 61% precisely.

One handful of semolina (28 grams) contains 0.7 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 semolina 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 semolina which offer 1.1 grams per portion.

Semolina vs Vigna Mungo Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, semolina and vigna mungo beans are low in fat.

Fats in semolina and vigna mungo beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in semolina and vigna mungo beans:

• Semolina: 1.1 grams per 100 grams
• Vigna Mungo Beans: 1.6 per 100 grams

Speaking of saturated fats, vigna mungo beans are 50% lower in saturated fats.

Vigna Mungo Beans and semolina contain 0.1 grams and 0.2 grams of saturated fat per 100 grams, respectively.

Semolina vs Vigna Mungo Beans Vitamins Content

This section will discuss the vitamin content of semolina 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.

Semolina has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, vigna mungo beans have a higher amount of vitamin B1 (Thiamine), and vitamin B3 (Niacin).

Semolina 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 semolina and vigna mungo beans contain side by side, so you can easily compare them.

Semolina 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 semolina and vigna mungo beans comparison focuses on their mineral content.

Semolina is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than vigna mungo beans.

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

Check out the table below to learn how semolina and vigna mungo beans compare when it comes to mineral content.

The Final Word

Semolina and vigna mungo beans are highly nutritious and a great addition to a plant-based diet.

Both semolina 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.