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.
Detailed nutritional comparison of mung bean and raw pumpkin seeds 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.


Image of Mung Bean src
Image of Raw Pumpkin Seeds src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Mung Bean or Raw Pumpkin Seeds .

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) .

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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.