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  6. Pumpkin seeds vs. Mung beans

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

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The main differences between Pumpkin seeds and Mung beans

  • Pumpkin seeds have more Zinc, Copper, Magnesium, Fiber, Iron, Potassium, and Manganese, however, Mung beans have more Folate, and Vitamin B1.
  • Daily need coverage for Zinc from Pumpkin seeds is 86% higher.
  • Mung beans have 32 times less Saturated Fat than Pumpkin seeds. Pumpkin seeds have 3.67g of Saturated Fat, while Mung beans have 0.116g.

Food types used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Mung beans, mature seeds, cooked, boiled, without salt.

Infographic

Pumpkin seeds vs Mung beans 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Contains more MagnesiumMagnesium +445.8%
Contains more CalciumCalcium +103.7%
Contains more PotassiumPotassium +245.5%
Contains more IronIron +136.4%
Contains more CopperCopper +342.3%
Contains more ZincZinc +1126.2%
Contains more ManganeseManganese +66.4%
Contains less SodiumSodium -88.9%
~equal in Phosphorus ~99mg

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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 3.3% 1.4% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Contains more Vitamin AVitamin A +158.3%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin B1Vitamin B1 +382.4%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +101.7%
Contains more Vitamin B5Vitamin B5 +632.1%
Contains more Vitamin B6Vitamin B6 +81.1%
Contains more FolateFolate +1666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more ProteinProtein +164.2%
Contains more FatsFats +5005.3%
Contains more CarbsCarbs +180.7%
Contains more OtherOther +381%
Contains more WaterWater +1514.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
39% 18% 43%
Saturated Fat: Sat. Fat 0.116 g
Monounsaturated Fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
Contains more Mono. FatMonounsaturated Fat +11070.4%
Contains more Poly. FatPolyunsaturated fat +6809.4%
Contains less Sat. FatSaturated Fat -96.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Mung beans
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Mung beans Opinion
Calories 446kcal 105kcal Pumpkin seeds
Protein 18.55g 7.02g Pumpkin seeds
Fats 19.4g 0.38g Pumpkin seeds
Vitamin C 0.3mg 1mg Mung beans
Net carbs 35.35g 11.55g Pumpkin seeds
Carbs 53.75g 19.15g Pumpkin seeds
Magnesium 262mg 48mg Pumpkin seeds
Calcium 55mg 27mg Pumpkin seeds
Potassium 919mg 266mg Pumpkin seeds
Iron 3.31mg 1.4mg Pumpkin seeds
Sugar 2g Pumpkin seeds
Fiber 18.4g 7.6g Pumpkin seeds
Copper 0.69mg 0.156mg Pumpkin seeds
Zinc 10.3mg 0.84mg Pumpkin seeds
Phosphorus 92mg 99mg Mung beans
Sodium 18mg 2mg Mung beans
Vitamin A 62IU 24IU Pumpkin seeds
Vitamin A 3µg 1µg Pumpkin seeds
Vitamin E 0.15mg Mung beans
Manganese 0.496mg 0.298mg Pumpkin seeds
Selenium 2.5µg Mung beans
Vitamin B1 0.034mg 0.164mg Mung beans
Vitamin B2 0.052mg 0.061mg Mung beans
Vitamin B3 0.286mg 0.577mg Mung beans
Vitamin B5 0.056mg 0.41mg Mung beans
Vitamin B6 0.037mg 0.067mg Mung beans
Vitamin K 2.7µg Mung beans
Folate 9µg 159µg Mung beans
Choline 29.4mg Mung beans
Saturated Fat 3.67g 0.116g Mung beans
Monounsaturated Fat 6.032g 0.054g Pumpkin seeds
Polyunsaturated fat 8.844g 0.128g Pumpkin seeds
Tryptophan 0.326mg 0.076mg Pumpkin seeds
Threonine 0.683mg 0.23mg Pumpkin seeds
Isoleucine 0.956mg 0.297mg Pumpkin seeds
Leucine 1.572mg 0.544mg Pumpkin seeds
Lysine 1.386mg 0.49mg Pumpkin seeds
Methionine 0.417mg 0.084mg Pumpkin seeds
Phenylalanine 0.924mg 0.425mg Pumpkin seeds
Valine 1.491mg 0.364mg Pumpkin seeds
Histidine 0.515mg 0.205mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Mung beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Pumpkin seeds
20%
Mung beans
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
29%
Mung beans

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 3.554g)
Which food is lower in glycemic index?
Mung beans
Mung beans is lower in glycemic index (difference - 42)
Which food is cheaper?
Mung beans
Mung beans is cheaper (difference - $2.2)
Which food is richer in vitamins?
Mung beans
Mung beans 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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.