Mung Bean vs. Squash

Nutrition comparison of Mung Bean and Cooked Squash

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of mung bean versus cooked squash (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in mung bean and squash:

  • Both squash and mung bean are high in calcium, dietary fiber and potassium.
  • Mung bean has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Mung bean is an excellent source of iron and protein.
  • Squash has 70% less sugar than mung bean.
  • Squash is a great source of Vitamin C.
  • Squash is an excellent source of Vitamin A.
Detailed nutritional comparison of mung bean and squash is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Mung Bean src
Image of Squash src

Calories and Carbs

calories

Mung bean is high in calories and squash has 88% less calories than mung bean - squash has 40 calories per 100 grams and mung bean has 347 calories.

For macronutrient ratios, mung bean is heavier in protein, much lighter in carbs and similar to squash for fat. Mung bean has a macronutrient ratio of 27:70:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mung Bean Squash
Protein 27% 8%
Carbohydrates 70% 91%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Mung bean is high in carbohydrates and squash has 83% less carbohydrates than mung bean - squash has 10.5g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.

dietary fiber

Both squash and mung bean are high in dietary fiber. Mung bean has 409% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.

sugar

Squash has 70% less sugar than mung bean - squash has 2g 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 25 times more protein than squash - squash has 0.9g of protein per 100 grams and mung bean has 23.9g of protein.

Fat

saturated fat

Both squash and mung bean are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.

Vitamins

Vitamin C

Squash is a great source of Vitamin C and it has 215% more Vitamin C than mung bean - squash has 15.1mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.

Vitamin A

Squash is an excellent source of Vitamin A and it has 92 times more Vitamin A than mung bean - squash has 558ug of Vitamin A per 100 grams and mung bean has 6ug of Vitamin A.

Vitamin E

Squash and mung bean contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.

Vitamin K

Squash and mung bean contain similar amounts of Vitamin K - squash has 1ug 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 Squash
Thiamin 0.621 MG 0.072 MG
Riboflavin 0.233 MG 0.017 MG
Niacin 2.251 MG 0.969 MG
Pantothenic acid 1.91 MG 0.359 MG
Vitamin B6 0.382 MG 0.124 MG
Folate 625 UG 19 UG

Minerals

calcium

Both squash and mung bean are high in calcium. Mung bean has 222% more calcium than squash - squash has 41mg of calcium per 100 grams and mung bean has 132mg of calcium.

iron

Mung bean is an excellent source of iron and it has 10 times more iron than squash - squash has 0.6mg of iron per 100 grams and mung bean has 6.7mg of iron.

potassium

Both squash and mung bean are high in potassium. Mung bean has 339% more potassium than squash - squash has 284mg 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 Squash
beta-carotene 68 UG 4570 UG
alpha-carotene ~ 1130 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both mung bean and squash contain significant amounts of alpha linoleic acid (ALA).

Mung Bean Squash
alpha linoleic acid 0.027 G 0.024 G
Total 0.027 G 0.024 G

omega 6s

Comparing omega-6 fatty acids, mung bean has more linoleic acid than squash per 100 grams.

Mung Bean Squash
linoleic acid 0.357 G 0.014 G
Total 0.357 G 0.014 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .

Mung Bean g

()
Daily Values (%)

Cooked Squash g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does squash or mung bean contain more calories in 100 grams?
Mung bean is high in calories and squash has 90% less calories than mung bean - squash has 40 calories in 100g and mung bean has 347 calories.

Does squash or mung bean have more carbohydrates?
By weight, mung bean is high in carbohydrates and squash has 80% fewer carbohydrates than mung bean - squash has 10.5g of carbs for 100g and mung bean has 62.6g of carbohydrates.

Does squash or mung bean contain more calcium?
Both squash and mung bean are high in calcium. Mung bean has 220% more calcium than squash - squash has 41mg of calcium in 100 grams and mung bean has 132mg of calcium.

Does squash or mung bean contain more iron?
Mung bean is an abundant source of iron and it has 10 times more iron than squash - squash has 0.6mg of iron in 100 grams and mung bean has 6.7mg of iron.

Does squash or mung bean contain more potassium?
Both squash and mung bean are high in potassium. Mung bean has 340% more potassium than squash - squash has 284mg of potassium in 100 grams and mung bean has 1246mg of potassium.