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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +392.3% |
| Contains more Poly. FatPolyunsaturated fat | +3400% |
~equal in
Saturated fat
~0.052g