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  6. Lablab vs. Pumpkin seeds

Lablab vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between lablab and pumpkin seeds

  • Lablab has more vitamin B1, iron, and vitamin B5, while pumpkin seeds have more zinc, magnesium, copper, potassium, and monounsaturated fat.
  • Pumpkin seeds' daily need coverage for zinc is 68% higher.
  • Pumpkin seeds contain 8 times less vitamin B1 than lablab. Lablab contains 0.27mg of vitamin B1, while pumpkin seeds contain 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 seeds 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
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
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% 1% 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

All nutrients comparison - raw data values

Nutrient Lablab Pumpkin seeds DV% diff.
Fiber 18.4g 74%
Zinc 2.85mg 10.3mg 68%
Polyunsaturated fat 0.245g 8.844g 57%
Magnesium 82mg 262mg 43%
Copper 0.341mg 0.69mg 39%
Fats 0.58g 19.4g 29%
Protein 8.14g 18.55g 21%
Vitamin B1 0.27mg 0.034mg 20%
Potassium 337mg 919mg 17%
Saturated fat 0.099g 3.67g 16%
Calories 117kcal 446kcal 16%
Iron 4.58mg 3.31mg 16%
Monounsaturated fat 0.026g 6.032g 15%
Carbs 20.69g 53.75g 11%
Vitamin B5 0.316mg 0.056mg 5%
Selenium 2.8µg 5%
Phosphorus 120mg 92mg 4%
Calcium 40mg 55mg 2%
Vitamin B3 0.411mg 0.286mg 1%
Folate 4µg 9µg 1%
Vitamin B2 0.037mg 0.052mg 1%
Manganese 0.482mg 0.496mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 20.69g 35.35g N/A
Sodium 7mg 18mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B6 0.037mg 0.037mg 0%
Tryptophan 0.068mg 0.326mg 0%
Threonine 0.315mg 0.683mg 0%
Isoleucine 0.39mg 0.956mg 0%
Leucine 0.691mg 1.572mg 0%
Lysine 0.556mg 1.386mg 0%
Methionine 0.065mg 0.417mg 0%
Phenylalanine 0.41mg 0.924mg 0%
Valine 0.422mg 1.491mg 0%
Histidine 0.233mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lablab
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
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%

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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 seeds - 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.