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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" 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 Magnesium +219.5%
Contains more Potassium +172.7%
Contains more Zinc +261.4%
Contains more Copper +102.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 172% 59% 52% 30% 1% 78% 114%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Iron +38.4%
Contains more Phosphorus +30.4%
Contains less Sodium -61.1%
Contains more Calcium +37.5%
Contains more Magnesium +219.5%
Contains more Potassium +172.7%
Contains more Zinc +261.4%
Contains more Copper +102.3%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +40.5%
Contains more Folate +125%
Equal in Vitamin B6 - 0.037
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% 0% 68% 9% 8% 19% 9% 3% 0% 0%
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 B1 +694.1%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +464.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +40.5%
Contains more Folate +125%
Equal in Vitamin B6 - 0.037

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 Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lablab Pumpkin seed Opinion
Net carbs 20.69g 35.35g Pumpkin seed
Protein 8.14g 18.55g Pumpkin seed
Fats 0.58g 19.4g Pumpkin seed
Carbs 20.69g 53.75g Pumpkin seed
Calories 117kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber g 18.4g Pumpkin seed
Calcium 40mg 55mg Pumpkin seed
Iron 4.58mg 3.31mg Lablab
Magnesium 82mg 262mg Pumpkin seed
Phosphorus 120mg 92mg Lablab
Potassium 337mg 919mg Pumpkin seed
Sodium 7mg 18mg Lablab
Zinc 2.85mg 10.3mg Pumpkin seed
Copper 0.341mg 0.69mg Pumpkin seed
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
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
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat 0g g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lablab Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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.