Food comparison · IFCT 2017
Moong dal vs Masoor dal: nutrition per 100 g
Moong dal and masoor dal are protein twins: IFCT 2017 lists 23.9 g and 24.4 g per 100 g, with energy of 326 and 322 kcal. They part ways on minerals. Masoor dal has 7.06 mg of iron against 3.93 mg in moong, while moong dal has about twice the magnesium, 155 mg against 75 mg, plus more potassium and folate.
Moong dal and Masoor dal, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Moong dal | Masoor dal | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 326 kcal | 322 kcal | Moong dal |
| Protein | 23.9 g | 24.4 g | Masoor dal |
| Carbohydrate (available) | 52.6 g | 52.5 g | Moong dal |
| Dietary fibre | 9.4 g | 10.4 g | Masoor dal |
| Free sugars | 0.9 g | 1.9 g | Masoor dal |
| Total fat | 1.4 g | 0.8 g | Moong dal |
| Water | 9.8 g | 9.7 g | Moong dal |
| Fats | |||
| Saturated fat | 0.25 g | 0.09 g | Moong dal |
| Monounsaturated fat | 0.04 g | 0.11 g | Masoor dal |
| Polyunsaturated fat | 0.53 g | 0.34 g | Moong dal |
| Omega-3 (alpha-linolenic acid) | 157 mg | 70 mg | Moong dal |
| Cholesterol | 0 mg | 0 mg | Same |
| Minerals | |||
| Calcium | 43 mg | 44 mg | Masoor dal |
| Iron | 3.93 mg | 7.06 mg | Masoor dal |
| Zinc | 2.49 mg | 3.61 mg | Masoor dal |
| Magnesium | 155 mg | 75 mg | Moong dal |
| Phosphorus | 416 mg | 310 mg | Moong dal |
| Potassium | 1,268 mg | 786 mg | Moong dal |
| Sodium | 10 mg | 10 mg | Same |
| Copper | 0.97 mg | 0.96 mg | Moong dal |
| Selenium | 50.1 µg | 49.5 µg | Moong dal |
| Vitamins | |||
| Beta-carotene | 122 µg | 6 µg | Moong dal |
| Thiamine (B1) | 0.35 mg | 0.34 mg | Moong dal |
| Riboflavin (B2) | 0.12 mg | 0.16 mg | Masoor dal |
| Niacin (B3) | 1.84 mg | 1.81 mg | Moong dal |
| Vitamin B6 | 0.19 mg | 0.18 mg | Moong dal |
| Folate (B9) | 92 µg | 50 µg | Moong dal |
| Vitamin E (alpha-tocopherol) | 0.06 mg | 0.02 mg | Moong dal |
| Vitamin K1 | 8.3 µg | 3.8 µg | Moong dal |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Moong dal vs Masoor dal: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/moong-dal-vs-masoor-dal/
Protein, energy and fibre: near identical
Split and husked, these two quick-cooking dals look almost the same on paper. Moong dal has 326 kcal, 23.9 g of protein and 52.6 g of carbohydrate per 100 g dry; masoor dal has 322 kcal, 24.4 g and 52.5 g. Masoor ranks 4th of 257 foods for protein and moong 5th, so both are among the richest protein sources in the tables. Either one meets close to half a man's daily protein requirement per 100 g, 44 per cent for moong and 45 per cent for masoor. Fibre is close too, 10.4 g in masoor and 9.4 g in moong.
Iron and zinc favour masoor
Masoor dal has 7.06 mg of iron per 100 g, about 1.8 times the 3.93 mg in moong dal. That covers 37 per cent of a man's daily iron need and 24 per cent of a woman's, against 21 and 14 per cent for moong. Masoor ranks 28th of 242 foods for iron, while moong sits 13th of 14 pulses. Masoor also has more zinc, 3.61 mg against 2.49 mg, ranking 3rd among pulses. Iron from dal is better absorbed with a vitamin C source, so tomato in the tadka or lemon at the table is worth adding.
Magnesium, potassium and folate favour moong
Moong dal has 155 mg of magnesium per 100 g, about 2.1 times the 75 mg in masoor, which ranks last of 14 pulses for magnesium. Moong also has 1268 mg of potassium against 786 mg, ranking 13th of 243 foods, and 416 mg of phosphorus against 310 mg. Folate is 92 micrograms against 50, covering 42 per cent of a woman's daily need against 23 per cent.
Moong dal has a little beta-carotene, 122 micrograms against 6 in masoor, and more of the plant omega-3 fat ALA, 157 mg against 70 mg. Calcium, sodium, selenium, thiamine and niacin are practically equal between the two.
In the Indian kitchen
Moong dal is the gentle dal: khichdi for the sick, dal for weaning babies, cheela batter, Kerala's parippu payasam and the rich moong dal halwa of Rajasthan. Masoor dal, orange-red when raw, is the everyday dal of Bengal as musur dal with a nigella tadka, and is common across Punjab and Uttar Pradesh. Both cook in minutes without soaking, masoor the fastest. The values here are for dry dal; cooked dal is mostly water, so a bowl carries a fraction of these amounts.
Which one, for what
For iron and zinc, masoor dal is the better pick, which suits women, teenagers and vegetarians watching iron. For magnesium, potassium and folate, moong dal leads, and it is the traditional choice for convalescence and weaning because it is easy on the stomach. For muscle and protein, the two are equal, so either works in a high-protein vegetarian plan. For weight and diabetes planning, both are high-protein, high-fibre foods with nearly the same energy; dal portions in a diabetes plan are best set with a doctor or dietitian. Cooking both through the week is the simplest answer.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about moong dal vs masoor dal
Which dal has more protein, moong or masoor?
They are almost equal. IFCT 2017 lists 24.4 g of protein per 100 g for masoor dal and 23.9 g for moong dal. Both rank in the top five of 257 foods for protein, so either is a strong base for a vegetarian meal.
Which dal is best for iron?
Of these two, masoor dal. It has 7.06 mg of iron per 100 g against 3.93 mg in moong dal, and covers 37 per cent of a man's daily need. Cooking it with tomatoes or adding lemon helps absorption.
Is moong dal easier to digest than masoor dal?
Moong dal is traditionally given during illness, to babies and to older adults because many people find it light. Masoor dal is also soft and quick to cook. Individual tolerance varies, and soaking or pressure cooking helps with either.
Is masoor dal good for weight loss?
Masoor dal has 322 kcal and 24.4 g of protein per 100 g dry, nearly the same as moong. Its protein and 10.4 g of fibre help fullness. A thin dal with little ghee in the tadka keeps energy low.
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