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Lentil vs. Pumpkin — In-Depth Nutrition Comparison

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Important differences between lentil and pumpkin

  • Lentil has more folate, iron, fiber, phosphorus, manganese, copper, vitamin B1, vitamin B6, and zinc; however, pumpkin is richer in vitamin A.
  • Pumpkin's daily need coverage for vitamin A is 170% more.
  • Lentil contains 16 times more fiber than pumpkin. Lentil contains 7.9g of fiber, while pumpkin contains 0.5g.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of lentil is 29.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Pumpkin, raw.

Infographic

Lentil vs Pumpkin 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.
Lentil
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +200%
Contains more IronIron +316.3%
Contains more CopperCopper +97.6%
Contains more ZincZinc +296.9%
Contains more PhosphorusPhosphorus +309.1%
Contains more ManganeseManganese +295.2%
Contains more SeleniumSelenium +833.3%
Contains more CalciumCalcium +10.5%
Contains less SodiumSodium -50%
~equal in Potassium ~340mg

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.
Lentil
7
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +238%
Contains more Vitamin B3Vitamin B3 +76.7%
Contains more Vitamin B5Vitamin B5 +114.1%
Contains more Vitamin B6Vitamin B6 +191.8%
Contains more Vitamin KVitamin K +54.5%
Contains more FolateFolate +1031.3%
Contains more CholineCholine +298.8%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +863.6%
Contains more Vitamin B2Vitamin B2 +50.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
4
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +802%
Contains more FatsFats +280%
Contains more CarbsCarbs +209.7%
Contains more WaterWater +31.5%
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +392.3%
Contains more Poly. FatPolyunsaturated fat +3400%
~equal in Saturated fat ~0.052g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lentil Pumpkin DV% diff.
Vitamin A 0µg 426µg 47%
Folate 181µg 16µg 41%
Iron 3.33mg 0.8mg 32%
Fiber 7.9g 0.5g 30%
Phosphorus 180mg 44mg 19%
Protein 9.02g 1g 16%
Manganese 0.494mg 0.125mg 16%
Copper 0.251mg 0.127mg 14%
Vitamin B1 0.169mg 0.05mg 10%
Vitamin B6 0.178mg 0.061mg 9%
Zinc 1.27mg 0.32mg 9%
Vitamin C 1.5mg 9mg 8%
Vitamin B5 0.638mg 0.298mg 7%
Magnesium 36mg 12mg 6%
Vitamin E 0.11mg 1.06mg 6%
Selenium 2.8µg 0.3µg 5%
Calories 116kcal 26kcal 5%
Carbs 20.13g 6.5g 5%
Choline 32.7mg 8.2mg 4%
Vitamin B2 0.073mg 0.11mg 3%
Vitamin B3 1.06mg 0.6mg 3%
Polyunsaturated fat 0.175g 0.005g 1%
Potassium 369mg 340mg 1%
Vitamin K 1.7µg 1.1µg 1%
Fats 0.38g 0.1g 0%
Net carbs 12.23g 6g N/A
Calcium 19mg 21mg 0%
Sugar 1.8g 2.76g N/A
Sodium 2mg 1mg 0%
Saturated fat 0.053g 0.052g 0%
Monounsaturated fat 0.064g 0.013g 0%
Tryptophan 0.081mg 0.012mg 0%
Threonine 0.323mg 0.029mg 0%
Isoleucine 0.39mg 0.031mg 0%
Leucine 0.654mg 0.046mg 0%
Lysine 0.63mg 0.054mg 0%
Methionine 0.077mg 0.011mg 0%
Phenylalanine 0.445mg 0.032mg 0%
Valine 0.448mg 0.035mg 0%
Histidine 0.254mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
25%
Lentil
23%
Pumpkin
Minerals Daily Need Coverage Score
46%
Lentil
16%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 0.001g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.9)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 0.96g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
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

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.