Lentil vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between lentil and pumpkin seeds

Lentil has more folate, phosphorus, vitamin B5, and vitamin B1, while pumpkin seeds have more zinc, magnesium, copper, fiber, and potassium.
Pumpkin seeds cover your daily need for zinc, 82% more than lentil.
Lentil contains 20 times more folate than pumpkin seeds. While lentil contains 181µg of folate, pumpkin seeds contain only 9µg.
The amount of saturated fat in lentil is lower.

These are the specific foods used in this comparison Lentils, mature seeds, cooked, boiled, without salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

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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.

Lentil

Pumpkin seeds

Contains more PhosphorusPhosphorus	+95.7%
Contains less SodiumSodium	-88.9%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+627.8%
Contains more CalciumCalcium	+189.5%
Contains more PotassiumPotassium	+149.1%
Contains more CopperCopper	+174.9%
Contains more ZincZinc	+711%

~equal in Iron ~3.31mg

~equal in Manganese ~0.496mg

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

Pumpkin seeds

Contains more Vitamin CVitamin C	+400%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+397.1%
Contains more Vitamin B2Vitamin B2	+40.4%
Contains more Vitamin B3Vitamin B3	+270.6%
Contains more Vitamin B5Vitamin B5	+1039.3%
Contains more Vitamin B6Vitamin B6	+381.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1911.1%

Contains more Vitamin AVitamin A

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	1.27mg	10.3mg	82%
Polyunsaturated fat	0.175g	8.844g	58%
Magnesium	36mg	262mg	54%
Copper	0.251mg	0.69mg	49%
Folate	181µg	9µg	43%
Fiber	7.9g	18.4g	42%
Fats	0.38g	19.4g	29%
Protein	9.02g	18.55g	19%
Calories	116kcal	446kcal	17%
Potassium	369mg	919mg	16%
Saturated fat	0.053g	3.67g	16%
Monounsaturated fat	0.064g	6.032g	15%
Phosphorus	180mg	92mg	13%
Vitamin B5	0.638mg	0.056mg	12%
Carbs	20.13g	53.75g	11%
Vitamin B1	0.169mg	0.034mg	11%
Vitamin B6	0.178mg	0.037mg	11%
Choline	32.7mg		6%
Selenium	2.8µg		5%
Vitamin B3	1.06mg	0.286mg	5%
Calcium	19mg	55mg	4%
Vitamin B2	0.073mg	0.052mg	2%
Vitamin C	1.5mg	0.3mg	1%
Sodium	2mg	18mg	1%
Vitamin E	0.11mg		1%
Vitamin K	1.7µg		1%
Net carbs	12.23g	35.35g	N/A
Iron	3.33mg	3.31mg	0%
Sugar	1.8g		N/A
Vitamin A	0µg	3µg	0%
Manganese	0.494mg	0.496mg	0%
Tryptophan	0.081mg	0.326mg	0%
Threonine	0.323mg	0.683mg	0%
Isoleucine	0.39mg	0.956mg	0%
Leucine	0.654mg	1.572mg	0%
Lysine	0.63mg	1.386mg	0%
Methionine	0.077mg	0.417mg	0%
Phenylalanine	0.445mg	0.924mg	0%
Valine	0.448mg	1.491mg	0%
Histidine	0.254mg	0.515mg	0%