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  6. Lupin Bean Raw vs. Pumpkin seed

Lupin Bean Raw vs. Pumpkin seed — In-Depth Nutrition Comparison

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How are Lupin Bean Raw and Pumpkin seed different?

  • Lupin Bean Raw is higher in Folate, Manganese, Vitamin B1, Phosphorus, Copper, Vitamin B6, Vitamin B5, and Iron, however, Pumpkin seed is richer in Zinc, and Magnesium.
  • Daily need coverage for Folate from Lupin Bean Raw is 87% higher.
  • Lupin Bean Raw contains 19 times more Vitamin B1 than Pumpkin seed. While Lupin Bean Raw contains 0.64mg of Vitamin B1, Pumpkin seed contains only 0.034mg.

Lupins, mature seeds, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Lupin Bean Raw 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.
Lupin Bean Raw
Lupin Bean Raw
8
:
2
Pumpkin seed
Pumpkin seed
Contains more Calcium +220%
Contains more Iron +31.7%
Contains more Phosphorus +378.3%
Contains more Potassium +10.2%
Contains less Sodium -16.7%
Contains more Copper +48.1%
Contains more Manganese +380.2%
Contains more Magnesium +32.3%
Contains more Zinc +116.8%
Equal in Potassium - 919
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +220%
Contains more Iron +31.7%
Contains more Phosphorus +378.3%
Contains more Potassium +10.2%
Contains less Sodium -16.7%
Contains more Copper +48.1%
Contains more Manganese +380.2%
Contains more Magnesium +32.3%
Contains more Zinc +116.8%
Equal in Potassium - 919

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.
Lupin Bean Raw
Lupin Bean Raw
7
:
1
Pumpkin seed
Pumpkin seed
Contains more Vitamin C +1500%
Contains more Vitamin B1 +1782.4%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +665.7%
Contains more Vitamin B5 +1239.3%
Contains more Vitamin B6 +864.9%
Contains more Folate +3844.4%
Contains more Vitamin A +∞%
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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 C +1500%
Contains more Vitamin B1 +1782.4%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +665.7%
Contains more Vitamin B5 +1239.3%
Contains more Vitamin B6 +864.9%
Contains more Folate +3844.4%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
3
Pumpkin seed
Pumpkin seed
Contains more Protein +95%
Contains more Water +132%
Contains more Fats +99.2%
Contains more Carbs +33.1%
Contains more Other +15.9%
Lupin Bean Raw
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 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 +95%
Contains more Water +132%
Contains more Fats +99.2%
Contains more Carbs +33.1%
Contains more Other +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -68.5%
Contains more Monounsaturated Fat +53.1%
Contains more Polyunsaturated fat +262.6%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -68.5%
Contains more Monounsaturated Fat +53.1%
Contains more Polyunsaturated fat +262.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Pumpkin seed Opinion
Net carbs 21.47g 35.35g Pumpkin seed
Protein 36.17g 18.55g Lupin Bean Raw
Fats 9.74g 19.4g Pumpkin seed
Carbs 40.37g 53.75g Pumpkin seed
Calories 371kcal 446kcal Pumpkin seed
Fiber 18.9g 18.4g Lupin Bean Raw
Calcium 176mg 55mg Lupin Bean Raw
Iron 4.36mg 3.31mg Lupin Bean Raw
Magnesium 198mg 262mg Pumpkin seed
Phosphorus 440mg 92mg Lupin Bean Raw
Potassium 1013mg 919mg Lupin Bean Raw
Sodium 15mg 18mg Lupin Bean Raw
Zinc 4.75mg 10.3mg Pumpkin seed
Copper 1.022mg 0.69mg Lupin Bean Raw
Manganese 2.382mg 0.496mg Lupin Bean Raw
Selenium 8.2µg Lupin Bean Raw
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin C 4.8mg 0.3mg Lupin Bean Raw
Vitamin B1 0.64mg 0.034mg Lupin Bean Raw
Vitamin B2 0.22mg 0.052mg Lupin Bean Raw
Vitamin B3 2.19mg 0.286mg Lupin Bean Raw
Vitamin B5 0.75mg 0.056mg Lupin Bean Raw
Vitamin B6 0.357mg 0.037mg Lupin Bean Raw
Folate 355µg 9µg Lupin Bean Raw
Tryptophan 0.289mg 0.326mg Pumpkin seed
Threonine 1.331mg 0.683mg Lupin Bean Raw
Isoleucine 1.615mg 0.956mg Lupin Bean Raw
Leucine 2.743mg 1.572mg Lupin Bean Raw
Lysine 1.933mg 1.386mg Lupin Bean Raw
Methionine 0.255mg 0.417mg Pumpkin seed
Phenylalanine 1.435mg 0.924mg Lupin Bean Raw
Valine 1.51mg 1.491mg Lupin Bean Raw
Histidine 1.03mg 0.515mg Lupin Bean Raw
Saturated Fat 1.156g 3.67g Lupin Bean Raw
Monounsaturated Fat 3.94g 6.032g Pumpkin seed
Polyunsaturated fat 2.439g 8.844g Pumpkin seed

Which food is preferable for your diet?

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

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
55%
Lupin Bean Raw
4%
Pumpkin seed
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
103%
Pumpkin seed

Comparison summary

Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.1)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 2.514g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.