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  6. Mung bean vs. Pumpkin seeds

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

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Summary of differences between mung beans and pumpkin seeds

  • Mung beans have more folate, vitamin B1, iron, phosphorus, vitamin B5, copper, vitamin B6, and manganese, while pumpkin seeds have more zinc and magnesium.
  • Mung beans cover your daily need for folate, 154% more than pumpkin seeds.
  • Mung beans contain 34 times more vitamin B5 than pumpkin seeds. While mung beans contain 1.91mg of vitamin B5, pumpkin seeds contain 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 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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 more CalciumCalcium +140%
Contains more PotassiumPotassium +35.6%
Contains more IronIron +103.6%
Contains more CopperCopper +36.4%
Contains more PhosphorusPhosphorus +298.9%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +108.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +38.6%
Contains more ZincZinc +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" 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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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 +1500%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1726.5%
Contains more Vitamin B2Vitamin B2 +348.1%
Contains more Vitamin B3Vitamin B3 +687.1%
Contains more Vitamin B5Vitamin B5 +3310.7%
Contains more Vitamin B6Vitamin B6 +932.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6844.4%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Pumpkin seeds DV% diff.
Folate 625µg 9µg 154%
Zinc 2.68mg 10.3mg 69%
Polyunsaturated fat 0.384g 8.844g 56%
Vitamin B1 0.621mg 0.034mg 49%
Iron 6.74mg 3.31mg 43%
Phosphorus 367mg 92mg 39%
Vitamin B5 1.91mg 0.056mg 37%
Fats 1.15g 19.4g 28%
Copper 0.941mg 0.69mg 28%
Vitamin B6 0.382mg 0.037mg 27%
Manganese 1.035mg 0.496mg 23%
Choline 97.9mg 18%
Magnesium 189mg 262mg 17%
Saturated fat 0.348g 3.67g 15%
Monounsaturated fat 0.161g 6.032g 15%
Selenium 8.2µg 15%
Vitamin B2 0.233mg 0.052mg 14%
Vitamin B3 2.251mg 0.286mg 12%
Protein 23.86g 18.55g 11%
Potassium 1246mg 919mg 10%
Vitamin K 9µg 8%
Calcium 132mg 55mg 8%
Fiber 16.3g 18.4g 8%
Calories 347kcal 446kcal 5%
Vitamin C 4.8mg 0.3mg 5%
Vitamin E 0.51mg 3%
Carbs 62.62g 53.75g 3%
Net carbs 46.32g 35.35g N/A
Sugar 6.6g N/A
Sodium 15mg 18mg 0%
Vitamin A 6µg 3µg 0%
Tryptophan 0.26mg 0.326mg 0%
Threonine 0.782mg 0.683mg 0%
Isoleucine 1.008mg 0.956mg 0%
Leucine 1.847mg 1.572mg 0%
Lysine 1.664mg 1.386mg 0%
Methionine 0.286mg 0.417mg 0%
Phenylalanine 1.443mg 0.924mg 0%
Valine 1.237mg 1.491mg 0%
Histidine 0.695mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 ProteinProtein +28.6%
Contains more CarbsCarbs +16.5%
Contains more WaterWater +101.1%
Contains more FatsFats +1587%
Contains more OtherOther +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 -90.5%
Contains more Mono. FatMonounsaturated fat +3646.6%
Contains more Poly. FatPolyunsaturated fat +2203.1%

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 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.