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  6. Lamb vs. Pumpkin seed

Lamb vs. Pumpkin seed — In-Depth Nutrition Comparison

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A recap on differences between Lamb and Pumpkin seed

  • Lamb has more Vitamin B12, and Vitamin B3, however, Pumpkin seed is higher in Fiber, Copper, Magnesium, Zinc, Manganese, and Potassium.
  • Lamb covers your daily Vitamin B12 needs 106% more than Pumpkin seed.

Food varieties used in this article are Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Lamb vs Pumpkin seed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lamb
Lamb
2
:
8
Pumpkin seed
Pumpkin seed
Contains more Phosphorus +104.3%
Contains more Calcium +223.5%
Contains more Iron +76.1%
Contains more Magnesium +1039.1%
Contains more Potassium +196.5%
Contains less Sodium -75%
Contains more Zinc +130.9%
Contains more Copper +479.8%
Contains more Manganese +2154.5%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +104.3%
Contains more Calcium +223.5%
Contains more Iron +76.1%
Contains more Magnesium +1039.1%
Contains more Potassium +196.5%
Contains less Sodium -75%
Contains more Zinc +130.9%
Contains more Copper +479.8%
Contains more Manganese +2154.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lamb
Lamb
10
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin D +∞%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B2 +380.8%
Contains more Vitamin B3 +2228.7%
Contains more Vitamin B5 +1078.6%
Contains more Vitamin B6 +251.4%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Lamb
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B2 +380.8%
Contains more Vitamin B3 +2228.7%
Contains more Vitamin B5 +1078.6%
Contains more Vitamin B6 +251.4%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
3
:
2
Pumpkin seed
Pumpkin seed
Contains more Protein +32.2%
Contains more Water +1093.8%
Contains more Carbs +∞%
Contains more Other +363.4%
Equal in Fats - 19.4
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Protein +32.2%
Contains more Water +1093.8%
Contains more Carbs +∞%
Contains more Other +363.4%
Equal in Fats - 19.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
1
:
2
Pumpkin seed
Pumpkin seed
Contains more Monounsaturated Fat +46.2%
Contains less Saturated Fat -58.4%
Contains more Polyunsaturated fat +485.7%
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains more Monounsaturated Fat +46.2%
Contains less Saturated Fat -58.4%
Contains more Polyunsaturated fat +485.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Lamb Pumpkin seed Opinion
Net carbs 0g 35.35g Pumpkin seed
Protein 24.52g 18.55g Lamb
Fats 20.94g 19.4g Lamb
Carbs 0g 53.75g Pumpkin seed
Calories 294kcal 446kcal Pumpkin seed
Fiber 0g 18.4g Pumpkin seed
Calcium 17mg 55mg Pumpkin seed
Iron 1.88mg 3.31mg Pumpkin seed
Magnesium 23mg 262mg Pumpkin seed
Phosphorus 188mg 92mg Lamb
Potassium 310mg 919mg Pumpkin seed
Sodium 72mg 18mg Pumpkin seed
Zinc 4.46mg 10.3mg Pumpkin seed
Copper 0.119mg 0.69mg Pumpkin seed
Manganese 0.022mg 0.496mg Pumpkin seed
Selenium 26.4µg Lamb
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.14mg Lamb
Vitamin D 2IU 0IU Lamb
Vitamin D 0.1µg 0µg Lamb
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.1mg 0.034mg Lamb
Vitamin B2 0.25mg 0.052mg Lamb
Vitamin B3 6.66mg 0.286mg Lamb
Vitamin B5 0.66mg 0.056mg Lamb
Vitamin B6 0.13mg 0.037mg Lamb
Folate 18µg 9µg Lamb
Vitamin B12 2.55µg 0µg Lamb
Vitamin K 4.6µg Lamb
Tryptophan 0.287mg 0.326mg Pumpkin seed
Threonine 1.05mg 0.683mg Lamb
Isoleucine 1.183mg 0.956mg Lamb
Leucine 1.908mg 1.572mg Lamb
Lysine 2.166mg 1.386mg Lamb
Methionine 0.629mg 0.417mg Lamb
Phenylalanine 0.998mg 0.924mg Lamb
Valine 1.323mg 1.491mg Pumpkin seed
Histidine 0.777mg 0.515mg Lamb
Cholesterol 97mg 0mg Pumpkin seed
Saturated Fat 8.83g 3.67g Pumpkin seed
Monounsaturated Fat 8.82g 6.032g Lamb
Polyunsaturated fat 1.51g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Lamb
4%
Pumpkin seed
Minerals Daily Need Coverage Score
52%
Lamb
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 5.16g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.1)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.