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Pumpkin seed vs Mung bean - In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seed and Mung bean

  • Pumpkin seed has more Zinc, and Magnesium, while Mung bean has 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 seed.
  • Pumpkin seed contains 4 times more Zinc than Mung bean. While Pumpkin seed contains 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 seed vs Mung bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +38.6%
Contains more Zinc +284.3%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Contains more Magnesium +38.6%
Contains more Zinc +284.3%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Mung bean Opinion
Net carbs 35.35g 46.32g Mung bean
Protein 18.55g 23.86g Mung bean
Fats 19.4g 1.15g Pumpkin seed
Carbs 53.75g 62.62g Mung bean
Calories 446kcal 347kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 6.6g Pumpkin seed
Fiber 18.4g 16.3g Pumpkin seed
Calcium 55mg 132mg Mung bean
Iron 3.31mg 6.74mg Mung bean
Magnesium 262mg 189mg Pumpkin seed
Phosphorus 92mg 367mg Mung bean
Potassium 919mg 1246mg Mung bean
Sodium 18mg 15mg Mung bean
Zinc 10.3mg 2.68mg Pumpkin seed
Copper 0.69mg 0.941mg Mung bean
Vitamin A 62IU 114IU Mung bean
Vitamin E mg 0.51mg Mung bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 4.8mg 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
Folate 9µg 625µg Mung bean
Vitamin B12 0µg 0µg
Vitamin K µg 9µg Mung bean
Tryptophan 0.326mg 0.26mg Pumpkin seed
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 seed
Phenylalanine 0.924mg 1.443mg Mung bean
Valine 1.491mg 1.237mg Pumpkin seed
Histidine 0.515mg 0.695mg Mung bean
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.348g Mung bean
Monounsaturated Fat 6.032g 0.161g Pumpkin seed
Polyunsaturated fat 8.844g 0.384g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Mung bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
82
Mung bean
Mineral Summary Score
120
Pumpkin seed
135
Mung bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
143%
Mung bean
Carbohydrates
54%
Pumpkin seed
63%
Mung bean
Fats
90%
Pumpkin seed
5%
Mung bean

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 vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - 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.