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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| Contains more Vitamin CVitamin C | +1500% |
| Contains more Vitamin AVitamin A | +83.9% |
| Contains more Vitamin E Vitamin 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.86 g
Fats:
1.15 g
Carbs:
62.62 g
Water:
9.05 g
Other:
3.32 g
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
Saturated Fat:
Sat. Fat
0.348 g
Monounsaturated Fat:
Mono. Fat
0.161 g
Polyunsaturated fat:
Poly. Fat
0.384 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 347kcal | 446kcal |
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| Protein | 23.86g | 18.55g |
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| Fats | 1.15g | 19.4g |
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| Vitamin C | 4.8mg | 0.3mg |
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| Net carbs | 46.32g | 35.35g |
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| Carbs | 62.62g | 53.75g |
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| Magnesium | 189mg | 262mg |
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| Calcium | 132mg | 55mg |
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| Potassium | 1246mg | 919mg |
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| Iron | 6.74mg | 3.31mg |
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| Sugar | 6.6g |
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| Fiber | 16.3g | 18.4g |
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| Copper | 0.941mg | 0.69mg |
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| Zinc | 2.68mg | 10.3mg |
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| Phosphorus | 367mg | 92mg |
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| Sodium | 15mg | 18mg |
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| Vitamin A | 114IU | 62IU |
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| Vitamin A RAE | 6µg | 3µg |
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| Vitamin E | 0.51mg |
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| Manganese | 1.035mg | 0.496mg |
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| Selenium | 8.2µg |
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| Vitamin B1 | 0.621mg | 0.034mg |
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| Vitamin B2 | 0.233mg | 0.052mg |
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| Vitamin B3 | 2.251mg | 0.286mg |
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| Vitamin B5 | 1.91mg | 0.056mg |
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| Vitamin B6 | 0.382mg | 0.037mg |
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| Vitamin K | 9µg |
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| Folate | 625µg | 9µg |
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| Choline | 97.9mg |
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| Saturated Fat | 0.348g | 3.67g |
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| Monounsaturated Fat | 0.161g | 6.032g |
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| Polyunsaturated fat | 0.384g | 8.844g |
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| Tryptophan | 0.26mg | 0.326mg |
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| Threonine | 0.782mg | 0.683mg |
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| Isoleucine | 1.008mg | 0.956mg |
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| Leucine | 1.847mg | 1.572mg |
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| Lysine | 1.664mg | 1.386mg |
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| Methionine | 0.286mg | 0.417mg |
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| Phenylalanine | 1.443mg | 0.924mg |
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| Valine | 1.237mg | 1.491mg |
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| Histidine | 0.695mg | 0.515mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
79%
4%
Minerals Daily Need Coverage Score
126%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Mung bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Mung bean is lower in Saturated Fat (difference - 3.322g)
Which food is lower in glycemic index?
Mung bean is lower in glycemic index (difference - 31)
Which food is cheaper?
Mung bean is cheaper (difference - $0.7)
Which food is richer in minerals?
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)