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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +38.4%
Contains more Phosphorus +30.4%
Contains less Sodium -61.1%
Contains more Calcium +37.5%
Contains more Potassium +172.7%
Contains more Magnesium +219.5%
Contains more Copper +102.3%
Contains more Zinc +261.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 12% 30% 59% 114% 78% 52% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +38.4%
Contains more Phosphorus +30.4%
Contains less Sodium -61.1%
Contains more Calcium +37.5%
Contains more Potassium +172.7%
Contains more Magnesium +219.5%
Contains more Copper +102.3%
Contains more Zinc +261.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lablab
3
:
Contains more Vitamin B1 +694.1%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +464.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +40.5%
Contains more Folate +125%
Equal in Vitamin B6 - 0.037
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 68% 9% 8% 19% 9% 0% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin B1 +694.1%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +464.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +40.5%
Contains more Folate +125%
Equal in Vitamin B6 - 0.037

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Lablab
4
Pumpkin seed
Mineral Summary Score
64
Lablab
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
49%
Lablab
111%
Pumpkin seed
Carbohydrates
21%
Lablab
54%
Pumpkin seed
Fats
3%
Lablab
90%
Pumpkin seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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.

All nutrients comparison - raw data values

Nutrient Lablab Pumpkin seed Opinion
Calories 117 446 Pumpkin seed
Protein 8.14 18.55 Pumpkin seed
Fats 0.58 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 20.69 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 4.58 3.31 Lablab
Calcium 40 55 Pumpkin seed
Potassium 337 919 Pumpkin seed
Magnesium 82 262 Pumpkin seed
Sugar
Fiber 18.4 Pumpkin seed
Copper 0.341 0.69 Pumpkin seed
Zinc 2.85 10.3 Pumpkin seed
Starch
Phosphorus 120 92 Lablab
Sodium 7 18 Lablab
Vitamin A 0 62 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.27 0.034 Lablab
Vitamin B2 0.037 0.052 Pumpkin seed
Vitamin B3 0.411 0.286 Lablab
Vitamin B5 0.316 0.056 Lablab
Vitamin B6 0.037 0.037
Vitamin B12 0 0
Vitamin K
Folate 4 9 Pumpkin seed
Trans Fat 0 Pumpkin seed
Saturated Fat 0.099 3.67 Lablab
Monounsaturated Fat 0.026 6.032 Pumpkin seed
Polyunsaturated fat 0.245 8.844 Pumpkin seed
Tryptophan 0.068 0.326 Pumpkin seed
Threonine 0.315 0.683 Pumpkin seed
Isoleucine 0.39 0.956 Pumpkin seed
Leucine 0.691 1.572 Pumpkin seed
Lysine 0.556 1.386 Pumpkin seed
Methionine 0.065 0.417 Pumpkin seed
Phenylalanine 0.41 0.924 Pumpkin seed
Valine 0.422 1.491 Pumpkin seed
Histidine 0.233 0.515 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.