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Lablab vs. Pumpkin seed — In-Depth Nutrition Comparison

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Differences between Lablab and Pumpkin seed

  • Lablab has more Vitamin B1, Iron, and Vitamin B5, while Pumpkin seed has more Zinc, Magnesium, Copper, Potassium, and Monounsaturated Fat.
  • Pumpkin seed's daily need coverage for Zinc is 68% higher.
  • Pumpkin seed contains 8 times less Vitamin B1 than Lablab. Lablab contains 0.27mg of Vitamin B1, while Pumpkin seed contains 0.034mg.
  • The amount of Saturated Fat in Lablab is lower.

The food types used in this comparison are Hyacinth beans, mature seeds, cooked, boiled, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Lablab 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.
Lablab
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more IronIron +38.4%
Contains more PhosphorusPhosphorus +30.4%
Contains less SodiumSodium -61.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +219.5%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +172.7%
Contains more CopperCopper +102.3%
Contains more ZincZinc +261.4%
~equal in Manganese ~0.496mg

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.
Lablab
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin B1Vitamin B1 +694.1%
Contains more Vitamin B3Vitamin B3 +43.7%
Contains more Vitamin B5Vitamin B5 +464.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more FolateFolate +125%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
1
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
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 WaterWater +1436.2%
Contains more ProteinProtein +127.9%
Contains more FatsFats +3244.8%
Contains more CarbsCarbs +159.8%
Contains more OtherOther +160.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lablab
1
27% 7% 66%
Saturated Fat: Sat. Fat 0.099 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated Fat -97.3%
Contains more Mono. FatMonounsaturated Fat +23100%
Contains more Poly. FatPolyunsaturated fat +3509.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lablab Pumpkin seed Opinion
Calories 117kcal 446kcal Pumpkin seed
Protein 8.14g 18.55g Pumpkin seed
Fats 0.58g 19.4g Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Net carbs 20.69g 35.35g Pumpkin seed
Carbs 20.69g 53.75g Pumpkin seed
Magnesium 82mg 262mg Pumpkin seed
Calcium 40mg 55mg Pumpkin seed
Potassium 337mg 919mg Pumpkin seed
Iron 4.58mg 3.31mg Lablab
Fiber 18.4g Pumpkin seed
Copper 0.341mg 0.69mg Pumpkin seed
Zinc 2.85mg 10.3mg Pumpkin seed
Phosphorus 120mg 92mg Lablab
Sodium 7mg 18mg Lablab
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Manganese 0.482mg 0.496mg Pumpkin seed
Selenium 2.8µg Lablab
Vitamin B1 0.27mg 0.034mg Lablab
Vitamin B2 0.037mg 0.052mg Pumpkin seed
Vitamin B3 0.411mg 0.286mg Lablab
Vitamin B5 0.316mg 0.056mg Lablab
Vitamin B6 0.037mg 0.037mg
Folate 4µg 9µg Pumpkin seed
Saturated Fat 0.099g 3.67g Lablab
Monounsaturated Fat 0.026g 6.032g Pumpkin seed
Polyunsaturated fat 0.245g 8.844g Pumpkin seed
Tryptophan 0.068mg 0.326mg Pumpkin seed
Threonine 0.315mg 0.683mg Pumpkin seed
Isoleucine 0.39mg 0.956mg Pumpkin seed
Leucine 0.691mg 1.572mg Pumpkin seed
Lysine 0.556mg 1.386mg Pumpkin seed
Methionine 0.065mg 0.417mg Pumpkin seed
Phenylalanine 0.41mg 0.924mg Pumpkin seed
Valine 0.422mg 1.491mg Pumpkin seed
Histidine 0.233mg 0.515mg Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lablab Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Lablab
4%
Pumpkin seed
Minerals Daily Need Coverage Score
59%
Lablab
103%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 3.571g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 45)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.