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  6. Pumpkin seeds vs. Mung bean

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

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Summary of differences between Pumpkin seeds and Mung bean

  • Pumpkin seeds have more Zinc, and Magnesium, while Mung bean have more Folate, Vitamin B1, Iron, Phosphorus, Vitamin B5, Copper, Vitamin B6, and Manganese.
  • Mung bean covers your daily need of Folate 154% more than Pumpkin seeds.
  • Pumpkin seeds contain 4 times more Zinc than Mung bean. While Pumpkin seeds contain 10.3mg of Zinc, Mung bean contains only 2.68mg.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Mung beans, mature seeds, raw.

Infographic

Pumpkin seeds vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more MagnesiumMagnesium +38.6%
Contains more ZincZinc +284.3%
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%

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 16% 6.8% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin AVitamin A +83.9%
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 FolateFolate +6844.4%
~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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +1587%
Contains more OtherOther +14.5%
Contains more ProteinProtein +28.6%
Contains more CarbsCarbs +16.5%
Contains more WaterWater +101.1%

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 0.348 g
Monounsaturated Fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated Fat +3646.6%
Contains more Poly. FatPolyunsaturated fat +2203.1%
Contains less Sat. FatSaturated Fat -90.5%

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 bean
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 Pumpkin seeds Mung bean Opinion
Calories 446kcal 347kcal Pumpkin seeds
Protein 18.55g 23.86g Mung bean
Fats 19.4g 1.15g Pumpkin seeds
Vitamin C 0.3mg 4.8mg Mung bean
Net carbs 35.35g 46.32g Mung bean
Carbs 53.75g 62.62g Mung bean
Magnesium 262mg 189mg Pumpkin seeds
Calcium 55mg 132mg Mung bean
Potassium 919mg 1246mg Mung bean
Iron 3.31mg 6.74mg Mung bean
Sugar 6.6g Pumpkin seeds
Fiber 18.4g 16.3g Pumpkin seeds
Copper 0.69mg 0.941mg Mung bean
Zinc 10.3mg 2.68mg Pumpkin seeds
Phosphorus 92mg 367mg Mung bean
Sodium 18mg 15mg Mung bean
Vitamin A 62IU 114IU Mung bean
Vitamin A 3µg 6µg Mung bean
Vitamin E 0.51mg Mung bean
Manganese 0.496mg 1.035mg Mung bean
Selenium 8.2µg Mung bean
Vitamin B1 0.034mg 0.621mg Mung bean
Vitamin B2 0.052mg 0.233mg Mung bean
Vitamin B3 0.286mg 2.251mg Mung bean
Vitamin B5 0.056mg 1.91mg Mung bean
Vitamin B6 0.037mg 0.382mg Mung bean
Vitamin K 9µg Mung bean
Folate 9µg 625µg Mung bean
Choline 97.9mg Mung bean
Saturated Fat 3.67g 0.348g Mung bean
Monounsaturated Fat 6.032g 0.161g Pumpkin seeds
Polyunsaturated fat 8.844g 0.384g Pumpkin seeds
Tryptophan 0.326mg 0.26mg Pumpkin seeds
Threonine 0.683mg 0.782mg Mung bean
Isoleucine 0.956mg 1.008mg Mung bean
Leucine 1.572mg 1.847mg Mung bean
Lysine 1.386mg 1.664mg Mung bean
Methionine 0.417mg 0.286mg Pumpkin seeds
Phenylalanine 0.924mg 1.443mg Mung bean
Valine 1.491mg 1.237mg Pumpkin seeds
Histidine 0.515mg 0.695mg Mung bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
79%
Mung bean
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds 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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.