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Mung bean vs Pumpkin seed - In-Depth Nutrition Comparison

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Summary of differences between Mung bean and Pumpkin seed

  • Mung bean has more Folate, Vitamin B1, Iron, Phosphorus, Vitamin B5, Copper, Vitamin B6, and Manganese, while Pumpkin seed has more Zinc, and Magnesium.
  • Mung bean covers your daily need of Folate 154% more than Pumpkin seed.
  • Mung bean contains 34 times more Vitamin B5 than Pumpkin seed. While Mung bean contains 1.91mg of Vitamin B5, Pumpkin seed contains only 0.056mg.

These are the specific foods used in this comparison Mung beans, mature seeds, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Mung bean vs Pumpkin seed infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +140%
Contains more Iron +103.6%
Contains more Phosphorus +298.9%
Contains more Potassium +35.6%
Contains less Sodium -16.7%
Contains more Copper +36.4%
Contains more Magnesium +38.6%
Contains more Zinc +284.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +140%
Contains more Iron +103.6%
Contains more Phosphorus +298.9%
Contains more Potassium +35.6%
Contains less Sodium -16.7%
Contains more Copper +36.4%
Contains more Magnesium +38.6%
Contains more Zinc +284.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +83.9%
Contains more Vitamin C +1500%
Contains more Vitamin B1 +1726.5%
Contains more Vitamin B2 +348.1%
Contains more Vitamin B3 +687.1%
Contains more Vitamin B5 +3310.7%
Contains more Vitamin B6 +932.4%
Contains more Folate +6844.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +83.9%
Contains more Vitamin C +1500%
Contains more Vitamin B1 +1726.5%
Contains more Vitamin B2 +348.1%
Contains more Vitamin B3 +687.1%
Contains more Vitamin B5 +3310.7%
Contains more Vitamin B6 +932.4%
Contains more Folate +6844.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mung bean Pumpkin seed
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mung bean Pumpkin seed Opinion
Net carbs 46.32g 35.35g Mung bean
Protein 23.86g 18.55g Mung bean
Fats 1.15g 19.4g Pumpkin seed
Carbs 62.62g 53.75g Mung bean
Calories 347kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar 6.6g g Pumpkin seed
Fiber 16.3g 18.4g Pumpkin seed
Calcium 132mg 55mg Mung bean
Iron 6.74mg 3.31mg Mung bean
Magnesium 189mg 262mg Pumpkin seed
Phosphorus 367mg 92mg Mung bean
Potassium 1246mg 919mg Mung bean
Sodium 15mg 18mg Mung bean
Zinc 2.68mg 10.3mg Pumpkin seed
Copper 0.941mg 0.69mg Mung bean
Vitamin A 114IU 62IU Mung bean
Vitamin E 0.51mg mg Mung bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0.3mg Mung bean
Vitamin B1 0.621mg 0.034mg Mung bean
Vitamin B2 0.233mg 0.052mg Mung bean
Vitamin B3 2.251mg 0.286mg Mung bean
Vitamin B5 1.91mg 0.056mg Mung bean
Vitamin B6 0.382mg 0.037mg Mung bean
Folate 625µg 9µg Mung bean
Vitamin B12 0µg 0µg
Vitamin K 9µg µg Mung bean
Tryptophan 0.26mg 0.326mg Pumpkin seed
Threonine 0.782mg 0.683mg Mung bean
Isoleucine 1.008mg 0.956mg Mung bean
Leucine 1.847mg 1.572mg Mung bean
Lysine 1.664mg 1.386mg Mung bean
Methionine 0.286mg 0.417mg Pumpkin seed
Phenylalanine 1.443mg 0.924mg Mung bean
Valine 1.237mg 1.491mg Pumpkin seed
Histidine 0.695mg 0.515mg Mung bean
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 0.348g 3.67g Mung bean
Monounsaturated Fat 0.161g 6.032g Pumpkin seed
Polyunsaturated fat 0.384g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Mung bean
4
Pumpkin seed
Mineral Summary Score
135
Mung bean
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Mung bean
111%
Pumpkin seed
Carbohydrates
63%
Mung bean
54%
Pumpkin seed
Fats
5%
Mung bean
90%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 3.322g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 31)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $0.7)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 seed - 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.