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  6. Lamb vs. Pumpkin seeds

Lamb vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on the differences between lamb and pumpkin seeds

  • Lamb has more vitamin B12 and vitamin B3; however, pumpkin seeds are higher in fiber, copper, magnesium, zinc, manganese, and potassium.
  • Lamb covers your daily vitamin B12 needs 106% more than pumpkin seeds.

Food varieties used in this article are Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Lamb 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.
Lamb
Lamb
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
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 PhosphorusPhosphorus +104.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1039.1%
Contains more CalciumCalcium +223.5%
Contains more PotassiumPotassium +196.5%
Contains more IronIron +76.1%
Contains more CopperCopper +479.8%
Contains more ZincZinc +130.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +2154.5%

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.
Lamb
Lamb
11
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B2Vitamin B2 +380.8%
Contains more Vitamin B3Vitamin B3 +2228.7%
Contains more Vitamin B5Vitamin B5 +1078.6%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%

All nutrients comparison - raw data values

Nutrient Lamb Pumpkin seeds DV% diff.
Vitamin B12 2.55µg 0µg 106%
Fiber 0g 18.4g 74%
Copper 0.119mg 0.69mg 63%
Magnesium 23mg 262mg 57%
Zinc 4.46mg 10.3mg 53%
Polyunsaturated fat 1.51g 8.844g 49%
Selenium 26.4µg 48%
Vitamin B3 6.66mg 0.286mg 40%
Cholesterol 97mg 0mg 32%
Saturated fat 8.83g 3.67g 23%
Manganese 0.022mg 0.496mg 21%
Potassium 310mg 919mg 18%
Iron 1.88mg 3.31mg 18%
Carbs 0g 53.75g 18%
Choline 93.7mg 17%
Vitamin B2 0.25mg 0.052mg 15%
Phosphorus 188mg 92mg 14%
Vitamin B5 0.66mg 0.056mg 12%
Protein 24.52g 18.55g 12%
Calories 294kcal 446kcal 8%
Vitamin B6 0.13mg 0.037mg 7%
Monounsaturated fat 8.82g 6.032g 7%
Vitamin B1 0.1mg 0.034mg 6%
Calcium 17mg 55mg 4%
Vitamin K 4.6µg 4%
Fats 20.94g 19.4g 2%
Sodium 72mg 18mg 2%
Folate 18µg 9µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.14mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Vitamin D 2IU 0IU 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.287mg 0.326mg 0%
Threonine 1.05mg 0.683mg 0%
Isoleucine 1.183mg 0.956mg 0%
Leucine 1.908mg 1.572mg 0%
Lysine 2.166mg 1.386mg 0%
Methionine 0.629mg 0.417mg 0%
Phenylalanine 0.998mg 0.924mg 0%
Valine 1.323mg 1.491mg 0%
Histidine 0.777mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
3
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 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 ProteinProtein +32.2%
Contains more WaterWater +1093.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +363.4%
~equal in Fats ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
1
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 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 more Mono. FatMonounsaturated fat +46.2%
Contains less Sat. FatSaturated fat -58.4%
Contains more Poly. FatPolyunsaturated fat +485.7%

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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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.