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  6. Mung bean vs. Pumpkin

Mung bean vs. Pumpkin — In-Depth Nutrition Comparison

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Important differences between Mung bean and Pumpkin

  • Mung bean has more Folate, Copper, Iron, Fiber, Vitamin B1, Phosphorus, Magnesium, Manganese, and Vitamin B5, however, Pumpkin is richer in Vitamin A RAE.
  • Mung bean's daily need coverage for Folate is 152% more.
  • Mung bean contains 33 times more Fiber than Pumpkin. Mung bean contains 16.3g of Fiber, while Pumpkin contains 0.5g.

The food varieties used in the comparison are Mung beans, mature seeds, raw and Pumpkin, raw.

Infographic

Mung bean vs Pumpkin 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.
Mung bean
Mung bean
9
:
1
Pumpkin
Pumpkin
Contains more Calcium +528.6%
Contains more Iron +742.5%
Contains more Magnesium +1475%
Contains more Phosphorus +734.1%
Contains more Potassium +266.5%
Contains more Zinc +737.5%
Contains more Copper +640.9%
Contains more Manganese +728%
Contains more Selenium +2633.3%
Contains less Sodium -93.3%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +528.6%
Contains more Iron +742.5%
Contains more Magnesium +1475%
Contains more Phosphorus +734.1%
Contains more Potassium +266.5%
Contains more Zinc +737.5%
Contains more Copper +640.9%
Contains more Manganese +728%
Contains more Selenium +2633.3%
Contains less Sodium -93.3%

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.
Mung bean
Mung bean
7
:
3
Pumpkin
Pumpkin
Contains more Vitamin B1 +1142%
Contains more Vitamin B2 +111.8%
Contains more Vitamin B3 +275.2%
Contains more Vitamin B5 +540.9%
Contains more Vitamin B6 +526.2%
Contains more Folate +3806.3%
Contains more Vitamin K +718.2%
Contains more Vitamin A +7367.5%
Contains more Vitamin E +107.8%
Contains more Vitamin C +87.5%
Mung bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin B1 +1142%
Contains more Vitamin B2 +111.8%
Contains more Vitamin B3 +275.2%
Contains more Vitamin B5 +540.9%
Contains more Vitamin B6 +526.2%
Contains more Folate +3806.3%
Contains more Vitamin K +718.2%
Contains more Vitamin A +7367.5%
Contains more Vitamin E +107.8%
Contains more Vitamin C +87.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung bean
Mung bean
4
:
1
Pumpkin
Pumpkin
Contains more Protein +2286%
Contains more Fats +1050%
Contains more Carbs +863.4%
Contains more Other +315%
Contains more Water +912.2%
Mung bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +2286%
Contains more Fats +1050%
Contains more Carbs +863.4%
Contains more Other +315%
Contains more Water +912.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung bean
Mung bean
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +1138.5%
Contains more Polyunsaturated fat +7580%
Contains less Saturated Fat -85.1%
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +1138.5%
Contains more Polyunsaturated fat +7580%
Contains less Saturated Fat -85.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mung bean Pumpkin Opinion
Net carbs 46.32g 6g Mung bean
Protein 23.86g 1g Mung bean
Fats 1.15g 0.1g Mung bean
Carbs 62.62g 6.5g Mung bean
Calories 347kcal 26kcal Mung bean
Sugar 6.6g 2.76g Pumpkin
Fiber 16.3g 0.5g Mung bean
Calcium 132mg 21mg Mung bean
Iron 6.74mg 0.8mg Mung bean
Magnesium 189mg 12mg Mung bean
Phosphorus 367mg 44mg Mung bean
Potassium 1246mg 340mg Mung bean
Sodium 15mg 1mg Pumpkin
Zinc 2.68mg 0.32mg Mung bean
Copper 0.941mg 0.127mg Mung bean
Manganese 1.035mg 0.125mg Mung bean
Selenium 8.2µg 0.3µg Mung bean
Vitamin A 114IU 8513IU Pumpkin
Vitamin A RAE 6µg 426µg Pumpkin
Vitamin E 0.51mg 1.06mg Pumpkin
Vitamin C 4.8mg 9mg Pumpkin
Vitamin B1 0.621mg 0.05mg Mung bean
Vitamin B2 0.233mg 0.11mg Mung bean
Vitamin B3 2.251mg 0.6mg Mung bean
Vitamin B5 1.91mg 0.298mg Mung bean
Vitamin B6 0.382mg 0.061mg Mung bean
Folate 625µg 16µg Mung bean
Vitamin K 9µg 1.1µg Mung bean
Tryptophan 0.26mg 0.012mg Mung bean
Threonine 0.782mg 0.029mg Mung bean
Isoleucine 1.008mg 0.031mg Mung bean
Leucine 1.847mg 0.046mg Mung bean
Lysine 1.664mg 0.054mg Mung bean
Methionine 0.286mg 0.011mg Mung bean
Phenylalanine 1.443mg 0.032mg Mung bean
Valine 1.237mg 0.035mg Mung bean
Histidine 0.695mg 0.016mg Mung bean
Saturated Fat 0.348g 0.052g Pumpkin
Monounsaturated Fat 0.161g 0.013g Mung bean
Polyunsaturated fat 0.384g 0.005g Mung bean

Which food is preferable for your diet?

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

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
82%
Mung bean
55%
Pumpkin
Minerals Daily Need Coverage Score
126%
Mung bean
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 3.84g)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.296g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $1.3)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean 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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.