Lentil vs. Pumpkin seed — In-Depth Nutrition Comparison
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Summary of differences between Lentil and Pumpkin seed
- Lentil has more Folate, Phosphorus, Vitamin B5, and Vitamin B1, while Pumpkin seed has more Zinc, Magnesium, Copper, Fiber, and Potassium.
- Pumpkin seed covers your daily need of Zinc 82% more than Lentil.
- Lentil contains 20 times more Folate than Pumpkin seed. While Lentil contains 181µg of Folate, Pumpkin seed contains only 9µg.
- The amount of Saturated Fat in Lentil is lower.
These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
Infographic
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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.
Contains
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Phosphorus
+95.7%
Contains
less
Sodium
-88.9%
Contains
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Calcium
+189.5%
Contains
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Magnesium
+627.8%
Contains
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Potassium
+149.1%
Contains
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Zinc
+711%
Contains
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Copper
+174.9%
Equal in Iron - 3.31
Equal in Manganese - 0.496
Contains
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Phosphorus
+95.7%
Contains
less
Sodium
-88.9%
Contains
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Calcium
+189.5%
Contains
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Magnesium
+627.8%
Contains
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Potassium
+149.1%
Contains
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Zinc
+711%
Contains
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Copper
+174.9%
Equal in Iron - 3.31
Equal in Manganese - 0.496
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.
9
Contains
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Vitamin C
+400%
Contains
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Vitamin B1
+397.1%
Contains
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Vitamin B2
+40.4%
Contains
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Vitamin B3
+270.6%
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Vitamin B5
+1039.3%
Contains
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Vitamin B6
+381.1%
Contains
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Folate
+1911.1%
Contains
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Vitamin A
+675%
Contains
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Vitamin C
+400%
Contains
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Vitamin B1
+397.1%
Contains
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Vitamin B2
+40.4%
Contains
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Vitamin B3
+270.6%
Contains
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Vitamin B5
+1039.3%
Contains
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Vitamin B6
+381.1%
Contains
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Folate
+1911.1%
Contains
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Vitamin A
+675%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1447.6%
Contains
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Protein
+105.7%
Contains
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Fats
+5005.3%
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Carbs
+167%
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Other
+357.8%
Protein:
9.02 g
Fats:
0.38 g
Carbs:
20.13 g
Water:
69.64 g
Other:
0.83 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Water
+1447.6%
Contains
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Protein
+105.7%
Contains
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Fats
+5005.3%
Contains
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Carbs
+167%
Contains
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Other
+357.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-98.6%
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Monounsaturated Fat
+9325%
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Polyunsaturated fat
+4953.7%
Saturated Fat:
0.053 g
Monounsaturated Fat:
0.064 g
Polyunsaturated fat:
0.175 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-98.6%
Contains
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Monounsaturated Fat
+9325%
Contains
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Polyunsaturated fat
+4953.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rich in minerals | |||
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 12.23g | 35.35g | |
Protein | 9.02g | 18.55g | |
Fats | 0.38g | 19.4g | |
Carbs | 20.13g | 53.75g | |
Calories | 116kcal | 446kcal | |
Sugar | 1.8g | ||
Fiber | 7.9g | 18.4g | |
Calcium | 19mg | 55mg | |
Iron | 3.33mg | 3.31mg | |
Magnesium | 36mg | 262mg | |
Phosphorus | 180mg | 92mg | |
Potassium | 369mg | 919mg | |
Sodium | 2mg | 18mg | |
Zinc | 1.27mg | 10.3mg | |
Copper | 0.251mg | 0.69mg | |
Manganese | 0.494mg | 0.496mg | |
Selenium | 2.8µg | ||
Vitamin A | 8IU | 62IU | |
Vitamin A RAE | 0µg | 3µg | |
Vitamin E | 0.11mg | ||
Vitamin C | 1.5mg | 0.3mg | |
Vitamin B1 | 0.169mg | 0.034mg | |
Vitamin B2 | 0.073mg | 0.052mg | |
Vitamin B3 | 1.06mg | 0.286mg | |
Vitamin B5 | 0.638mg | 0.056mg | |
Vitamin B6 | 0.178mg | 0.037mg | |
Folate | 181µg | 9µg | |
Vitamin K | 1.7µg | ||
Tryptophan | 0.081mg | 0.326mg | |
Threonine | 0.323mg | 0.683mg | |
Isoleucine | 0.39mg | 0.956mg | |
Leucine | 0.654mg | 1.572mg | |
Lysine | 0.63mg | 1.386mg | |
Methionine | 0.077mg | 0.417mg | |
Phenylalanine | 0.445mg | 0.924mg | |
Valine | 0.448mg | 1.491mg | |
Histidine | 0.254mg | 0.515mg | |
Saturated Fat | 0.053g | 3.67g | |
Monounsaturated Fat | 0.064g | 6.032g | |
Polyunsaturated fat | 0.175g | 8.844g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
26%
4%
Minerals Daily Need Coverage Score
46%
103%
Comparison summary
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Lentil is lower in Saturated Fat (difference - 3.617g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 29)
Which food is cheaper?
Lentil is cheaper (difference - $1.1)
Which food is richer in vitamins?
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)