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Pumpkin seed vs Mung bean - In-Depth Nutrition Comparison

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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 Iron +103.6%
Contains more Calcium +140%
Contains more Potassium +35.6%
Contains more Copper +36.4%
Contains more Phosphorus +298.9%
Contains less Sodium -16.7%
Contains more Magnesium +38.6%
Contains more Zinc +284.3%
Contains more Iron +103.6%
Contains more Calcium +140%
Contains more Potassium +35.6%
Contains more Copper +36.4%
Contains more Phosphorus +298.9%
Contains less Sodium -16.7%

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 C +1500%
Contains more Vitamin A +83.9%
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, total +6844.4%
Contains more Vitamin C +1500%
Contains more Vitamin A +83.9%
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, total +6844.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
66
Mung bean
Mineral Summary Score
86
Pumpkin seed
88
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 the food
Protein
111%
Pumpkin seed
143%
Mung bean
Carbohydrates
54%
Pumpkin seed
63%
Mung bean
Fats
90%
Pumpkin seed
5%
Mung bean

Comparison summary table

Pay attention at 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 Sugars ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 6.6g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 27)
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 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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Mung bean Opinion
Calories 446 347 Pumpkin seed
Protein 18.55 23.86 Mung bean
Fats 19.4 1.15 Pumpkin seed
Vitamin C 0.3 4.8 Mung bean
Carbs 53.75 62.62 Mung bean
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 6.74 Mung bean
Calcium 55 132 Mung bean
Potassium 919 1246 Mung bean
Magnesium 262 189 Pumpkin seed
Sugars 6.6 Mung bean
Fiber 18.4 16.3 Pumpkin seed
Copper 0.69 0.941 Mung bean
Zinc 10.3 2.68 Pumpkin seed
Starch
Phosphorus 92 367 Mung bean
Sodium 18 15 Mung bean
Vitamin A 62 114 Mung bean
Vitamin E 0.51 Mung bean
Vitamin D 0 0
Vitamin B1 0.034 0.621 Mung bean
Vitamin B2 0.052 0.233 Mung bean
Vitamin B3 0.286 2.251 Mung bean
Vitamin B5 0.056 1.91 Mung bean
Vitamin B6 0.037 0.382 Mung bean
Vitamin B12 0 0
Vitamin K 9 Mung bean
Folate, total 9 625 Mung bean
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.348 Mung bean
Monounsaturated Fat 6.032 0.161 Pumpkin seed
Polyunsaturated fat 8.844 0.384 Pumpkin seed
Tryptophan 0.326 0.26 Pumpkin seed
Threonine 0.683 0.782 Mung bean
Isoleucine 0.956 1.008 Mung bean
Leucine 1.572 1.847 Mung bean
Lysine 1.386 1.664 Mung bean
Methionine 0.417 0.286 Pumpkin seed
Phenylalanine 0.924 1.443 Mung bean
Valine 1.491 1.237 Pumpkin seed
Histidine 0.515 0.695 Mung bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.