Mung Bean vs. Raw Pumpkin Seeds
Nutrition comparison of Mung Bean and Raw 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
raw 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 raw pumpkin seeds:
- Both mung bean and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Mung bean has more beta-carotene than raw pumpkin seed, however, raw pumpkin seed contains more lutein + zeaxanthin than mung bean.
- Mung bean has more thiamin, pantothenic acid, Vitamin B6 and folate, however, raw pumpkin seed contains more niacin.
- Raw pumpkin seed has 3.7 times less sugar than mung bean.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mung bean and raw pumpkin seeds are high in calories. Raw pumpkin seed has 61% more calories than mung bean - mung bean has 347 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, mung bean is heavier in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 27% | 20% |
| Carbohydrates | 70% | 7% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Mung bean is high in carbohydrates and raw pumpkin seed has 83% less carbohydrates than mung bean - mung bean has 62.6g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both mung bean and raw pumpkin seeds are high in dietary fiber. Mung bean has 172% more dietary fiber than raw pumpkin seed - mung bean has 16.3g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Raw pumpkin seed has 3.7 times less sugar than mung bean - mung bean has 6.6g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both mung bean and raw pumpkin seeds are high in protein. Raw pumpkin seed has 27% more protein than mung bean - mung bean has 23.9g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and mung bean has 96% less saturated fat than raw pumpkin seed - mung bean has 0.35g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Mung bean has 153% more Vitamin C than raw pumpkin seed - mung bean has 4.8mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Mung bean and raw pumpkin seeds contain similar amounts of Vitamin A - mung bean has 6ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Raw pumpkin seed has 327% more Vitamin E than mung bean - mung bean has 0.51mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Mung bean and raw pumpkin seeds contain similar amounts of Vitamin K - mung bean has 9ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Mung bean has more thiamin, pantothenic acid, Vitamin B6 and folate, however, raw pumpkin seed contains more niacin. Both mung bean and raw pumpkin seeds contain significant amounts of riboflavin.
| Mung Bean | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.621 MG | 0.273 MG |
| Riboflavin | 0.233 MG | 0.153 MG |
| Niacin | 2.251 MG | 4.987 MG |
| Pantothenic acid | 1.91 MG | ~ |
| Vitamin B6 | 0.382 MG | 0.143 MG |
| Folate | 625 UG | 58 UG |
Minerals
calcium
Both mung bean and raw pumpkin seeds are high in calcium. Mung bean has 187% more calcium than raw pumpkin seed - mung bean has 132mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both mung bean and raw pumpkin seeds are high in iron. Raw pumpkin seed has 31% more iron than mung bean - mung bean has 6.7mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both mung bean and raw pumpkin seeds are high in potassium. Mung bean has 54% more potassium than raw pumpkin seed - mung bean has 1246mg of potassium per 100 grams and raw pumpkin seed has 809mg 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 has more beta-carotene than raw pumpkin seed per 100 grams, however, raw pumpkin seed contains more lutein + zeaxanthin than mung bean per 100 grams.
| Mung Bean | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 68 UG | 9 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 74 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.12 G |
| Total | 0.027 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than mung bean per 100 grams.
| Mung Bean | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.357 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 0.357 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Mung Bean g
()
|
Daily Values (%) |
Raw Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 mung bean or raw pumpkin seeds contain more calories in 100 grams?Both mung bean and raw pumpkin seeds are high in calories. Raw pumpkin seed has 60% more calories than mung bean - mung bean has 347 calories in 100g and raw pumpkin seed has 559 calories.
Does mung bean or raw pumpkin seeds have more carbohydrates?
By weight, mung bean is high in carbohydrates and raw pumpkin seed has 80% fewer carbohydrates than mung bean - mung bean has 62.6g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does mung bean or raw pumpkin seeds contain more calcium?
Both mung bean and raw pumpkin seeds are high in calcium. Mung bean has 190% more calcium than raw pumpkin seed - mung bean has 132mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does mung bean or raw pumpkin seeds contain more iron?
Both mung bean and raw pumpkin seeds are high in iron. Raw pumpkin seed has 30% more iron than mung bean - mung bean has 6.7mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does mung bean or raw pumpkin seeds contain more potassium?
Both mung bean and raw pumpkin seeds are high in potassium. Mung bean has 50% more potassium than raw pumpkin seed - mung bean has 1246mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.