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Mung beans vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between mung beans and pumpkin seeds

  • Mung beans have more folate and vitamin B1; however, pumpkin seeds have more zinc, copper, magnesium, fiber, iron, potassium, and manganese.
  • Daily need coverage for zinc for pumpkin seeds is 86% higher.
  • Pumpkin seeds have 18 times less folate than mung beans. Mung beans have 159µg of folate, while pumpkin seeds have 9µg.
  • Mung beans are lower in saturated fat.

Food types used in this article are Mung beans, mature seeds, cooked, boiled, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Mung beans vs Pumpkin seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +445.8%
Contains more CalciumCalcium +103.7%
Contains more PotassiumPotassium +245.5%
Contains more IronIron +136.4%
Contains more CopperCopper +342.3%
Contains more ZincZinc +1126.2%
Contains more ManganeseManganese +66.4%
~equal in Phosphorus ~92mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +382.4%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +101.7%
Contains more Vitamin B5Vitamin B5 +632.1%
Contains more Vitamin B6Vitamin B6 +81.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1666.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1514.7%
Contains more ProteinProtein +164.2%
Contains more FatsFats +5005.3%
Contains more CarbsCarbs +180.7%
Contains more OtherOther +381%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +11070.4%
Contains more Poly. FatPolyunsaturated fat +6809.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung beans Pumpkin seeds
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung beans Pumpkin seeds DV% diff.
Zinc 0.84mg 10.3mg 86%
Copper 0.156mg 0.69mg 59%
Polyunsaturated fat 0.128g 8.844g 58%
Magnesium 48mg 262mg 51%
Fiber 7.6g 18.4g 43%
Folate 159µg 9µg 38%
Fats 0.38g 19.4g 29%
Iron 1.4mg 3.31mg 24%
Protein 7.02g 18.55g 23%
Potassium 266mg 919mg 19%
Calories 105kcal 446kcal 17%
Saturated fat 0.116g 3.67g 16%
Monounsaturated fat 0.054g 6.032g 15%
Carbs 19.15g 53.75g 12%
Vitamin B1 0.164mg 0.034mg 11%
Manganese 0.298mg 0.496mg 9%
Vitamin B5 0.41mg 0.056mg 7%
Choline 29.4mg 5%
Selenium 2.5µg 5%
Calcium 27mg 55mg 3%
Vitamin B6 0.067mg 0.037mg 2%
Vitamin K 2.7µg 2%
Vitamin B3 0.577mg 0.286mg 2%
Vitamin C 1mg 0.3mg 1%
Sodium 2mg 18mg 1%
Vitamin B2 0.061mg 0.052mg 1%
Phosphorus 99mg 92mg 1%
Vitamin E 0.15mg 1%
Net carbs 11.55g 35.35g N/A
Sugar 2g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.076mg 0.326mg 0%
Threonine 0.23mg 0.683mg 0%
Isoleucine 0.297mg 0.956mg 0%
Leucine 0.544mg 1.572mg 0%
Lysine 0.49mg 1.386mg 0%
Methionine 0.084mg 0.417mg 0%
Phenylalanine 0.425mg 0.924mg 0%
Valine 0.364mg 1.491mg 0%
Histidine 0.205mg 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung beans Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Mung beans
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
29%
Mung beans
103%
Pumpkin seeds

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Mung beans
Mung beans is lower in Saturated fat (difference - 3.554g)
Which food is lower in glycemic index?
Mung beans
Mung beans is lower in glycemic index (difference - 42)
Which food is cheaper?
Mung beans
Mung beans is cheaper (difference - $2.2)
Which food is richer in vitamins?
Mung beans
Mung beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.