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  6. Mung bean vs. Pumpkin seed

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
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
8
:
2
Pumpkin seed
Pumpkin seed
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 Manganese +108.7%
Contains more Magnesium +38.6%
Contains more Zinc +284.3%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
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 Manganese +108.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mung bean
Mung bean
10
:
0
Pumpkin seed
Pumpkin seed
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%
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 seed
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mung bean
Mung bean
3
:
2
Pumpkin seed
Pumpkin seed
Contains more Protein +28.6%
Contains more Carbs +16.5%
Contains more Water +101.1%
Contains more Fats +1587%
Contains more Other +14.5%
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 seed
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 Protein +28.6%
Contains more Carbs +16.5%
Contains more Water +101.1%
Contains more Fats +1587%
Contains more Other +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mung bean
Mung bean
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +3646.6%
Contains more Polyunsaturated fat +2203.1%
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +3646.6%
Contains more Polyunsaturated 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.
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 minerals ok
Rich in vitamins ok
Lower in Cholesterol 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
Sugar 6.6g 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
Manganese 1.035mg 0.496mg Mung bean
Selenium 8.2µg Mung bean
Vitamin A 114IU 62IU Mung bean
Vitamin A RAE 6µg 3µg Mung bean
Vitamin E 0.51mg Mung bean
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 K 9µg 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
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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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
4%
Pumpkin seed
Minerals Daily Need Coverage Score
126%
Mung bean
103%
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 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 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.