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, fats, protein, iron, and potassium; however, mung beans have more folate.
Daily need coverage for zinc for pumpkin seeds is 86% higher.
Mung beans have 51 times less fats than pumpkin seeds. Pumpkin seeds have 19.4g of fats, while mung beans have 0.38g.
Mung beans are lower in saturated fat.

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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Mung beans

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%
Contains more SeleniumSelenium	+∞%

~equal in Phosphorus ~99mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Mung beans

Contains more Vitamin AVitamin A

+200%

Contains more Vitamin CVitamin C	+233.3%
Contains more Vitamin EVitamin E	+∞%
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 Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1666.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.84mg	86%
Copper	0.69mg	0.156mg	59%
Polyunsaturated fat	8.844g	0.128g	58%
Magnesium	262mg	48mg	51%
Fiber	18.4g	7.6g	43%
Folate	9µg	159µg	38%
Fats	19.4g	0.38g	29%
Iron	3.31mg	1.4mg	24%
Protein	18.55g	7.02g	23%
Potassium	919mg	266mg	19%
Calories	446kcal	105kcal	17%
Saturated fat	3.67g	0.116g	16%
Monounsaturated fat	6.032g	0.054g	15%
Carbs	53.75g	19.15g	12%
Vitamin B1	0.034mg	0.164mg	11%
Manganese	0.496mg	0.298mg	9%
Vitamin B5	0.056mg	0.41mg	7%
Selenium		2.5µg	5%
Choline		29.4mg	5%
Calcium	55mg	27mg	3%
Vitamin B3	0.286mg	0.577mg	2%
Vitamin B6	0.037mg	0.067mg	2%
Vitamin K		2.7µg	2%
Vitamin C	0.3mg	1mg	1%
Phosphorus	92mg	99mg	1%
Sodium	18mg	2mg	1%
Vitamin E		0.15mg	1%
Vitamin B2	0.052mg	0.061mg	1%
Protein per 100 calories	4.2g	6.7g	N/A
Calories per 10 g protein	240kcal	150kcal	N/A
Weight per 100 calories	22g	95g	N/A
Unsaturated / Saturated Fat ratio	4.1	1.6	N/A
Net carbs	35.35g	11.55g	N/A
Sugar		2g	N/A
Vitamin A	3µg	1µg	0%
Tryptophan	0.326mg	0.076mg	0%
Threonine	0.683mg	0.23mg	0%
Isoleucine	0.956mg	0.297mg	0%
Leucine	1.572mg	0.544mg	0%
Lysine	1.386mg	0.49mg	0%
Methionine	0.417mg	0.084mg	0%
Phenylalanine	0.924mg	0.425mg	0%
Valine	1.491mg	0.364mg	0%
Histidine	0.515mg	0.205mg	0%