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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 for 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
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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.
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% 1% 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% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Contains more Vitamin AVitamin A +200%
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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Mung beans 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%
Choline 29.4mg 5%
Selenium 2.5µg 5%
Calcium 55mg 27mg 3%
Vitamin B6 0.037mg 0.067mg 2%
Vitamin K 2.7µg 2%
Vitamin B3 0.286mg 0.577mg 2%
Vitamin C 0.3mg 1mg 1%
Sodium 18mg 2mg 1%
Vitamin B2 0.052mg 0.061mg 1%
Phosphorus 92mg 99mg 1%
Vitamin E 0.15mg 1%
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%

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%

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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.