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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
23%
Minerals Daily Need Coverage Score
46%
16%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.001g)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.9)
Which food is lower in Sugar?
Lentil is lower in Sugar (difference - 0.96g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Lentil is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.