Mung Bean vs. Pumpkin Puree
Nutrition comparison of Mung Bean and Pumpkin Puree
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 puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and pumpkin puree:
- Both pumpkin puree and mung bean are high in dietary fiber and potassium.
- Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Mung bean is an excellent source of calcium, iron and protein.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mung bean is high in calories and pumpkin puree has 90% less calories than mung bean - pumpkin puree has 34 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is heavier in protein, lighter in carbs and lighter in fat compared to pumpkin puree per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Pumpkin Puree | |
|---|---|---|
| Protein | 27% | 11% |
| Carbohydrates | 70% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and pumpkin puree has 87% less carbohydrates than mung bean - pumpkin puree has 8.1g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both pumpkin puree and mung bean are high in dietary fiber. Mung bean has 462% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Pumpkin puree and mung bean contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and mung bean has 6.6g of sugar.
Protein
protein
Mung bean is an excellent source of protein and it has 20 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Both pumpkin puree and mung bean are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and mung bean contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 128 times more Vitamin A than mung bean - pumpkin puree has 778ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.
Vitamin E
Pumpkin puree and mung bean contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Pumpkin puree and mung bean contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Mung Bean | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.621 MG | 0.024 MG |
| Riboflavin | 0.233 MG | 0.054 MG |
| Niacin | 2.251 MG | 0.367 MG |
| Pantothenic acid | 1.91 MG | 0.4 MG |
| Vitamin B6 | 0.382 MG | 0.056 MG |
| Folate | 625 UG | 12 UG |
Minerals
calcium
Mung bean is an excellent source of calcium and it has 408% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Mung bean is an excellent source of iron and it has 385% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both pumpkin puree and mung bean are high in potassium. Mung bean has 505% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and mung bean has 1246mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Mung Bean | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 68 UG | 6940 UG |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mung bean has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Mung Bean | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.008 G |
| Total | 0.027 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, mung bean has more linoleic acid than pumpkin puree per 100 grams.
| Mung Bean | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.357 G | 0.007 G |
| Total | 0.357 G | 0.007 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 Puree (Pumpkin, canned, without salt) .
Mung Bean g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 puree or mung bean contain more calories in 100 grams?Mung bean is high in calories and pumpkin puree has 90% less calories than mung bean - pumpkin puree has 34 calories in 100g and mung bean has 347 calories.
Does pumpkin puree or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and pumpkin puree has 90% fewer carbohydrates than mung bean - pumpkin puree has 8.1g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does pumpkin puree or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 410% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does pumpkin puree or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 390% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does pumpkin puree or mung bean contain more potassium?
Both pumpkin puree and mung bean are high in potassium. Mung bean has 510% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and mung bean has 1246mg of potassium.