Mung Bean vs. Pumpkin Seeds
Nutrition comparison of Mung Bean and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and pumpkin seeds:
- Both pumpkin seeds and mung bean are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Mung bean has 9.5 times less saturated fat than pumpkin seed.
- Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and mung bean are high in calories. Pumpkin seed has 29% more calories than mung bean - pumpkin seed has 446 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is heavier in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Pumpkin Seeds | |
|---|---|---|
| Protein | 27% | 16% |
| Carbohydrates | 70% | 46% |
| Fat | 3% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and mung bean are high in carbohydrates. Mung bean has 17% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both pumpkin seeds and mung bean are high in dietary fiber. Pumpkin seed has 13% more dietary fiber than mung bean - pumpkin seed has 18.4g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Pumpkin seed has less sugar than mung bean - mung bean has 6.6g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and mung bean are high in protein. Mung bean has 29% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Mung bean has 9.5 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Mung bean has 15 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Pumpkin seeds and mung bean contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.
Vitamin E
Mung bean has more Vitamin E than pumpkin seed - mung bean has 0.51mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Mung bean has more Vitamin K than pumpkin seed - mung bean has 9ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mung Bean | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.621 MG | 0.034 MG |
| Riboflavin | 0.233 MG | 0.052 MG |
| Niacin | 2.251 MG | 0.286 MG |
| Pantothenic acid | 1.91 MG | 0.056 MG |
| Vitamin B6 | 0.382 MG | 0.037 MG |
| Folate | 625 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and mung bean are high in calcium. Mung bean has 140% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Both pumpkin seeds and mung bean are high in iron. Mung bean has 104% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both pumpkin seeds and mung bean are high in potassium. Mung bean has 36% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium per 100 grams and mung bean has 1246mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.077 G |
| Total | 0.027 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than mung bean per 100 grams.
| Mung Bean | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.357 G | 8.759 G |
| Total | 0.357 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Mung Bean (Mung beans, mature seeds, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Mung Bean g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or mung bean contain more calories in 100 grams?Both pumpkin seeds and mung bean are high in calories. Pumpkin seed has 30% more calories than mung bean - pumpkin seed has 446 calories in 100g and mung bean has 347 calories.
Does pumpkin seeds or mung bean have more carbohydrates?
By weight, both pumpkin seeds and mung bean are high in carbohydrates. mung bean has 20% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does pumpkin seeds or mung bean contain more calcium?
Both pumpkin seeds and mung bean are high in calcium. Mung bean has 140% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does pumpkin seeds or mung bean contain more iron?
Both pumpkin seeds and mung bean are high in iron. Mung bean has 100% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does pumpkin seeds or mung bean contain more potassium?
Both pumpkin seeds and mung bean are high in potassium. Mung bean has 40% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium in 100 grams and mung bean has 1246mg of potassium.