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Lentil vs Pumpkin seed - In-Depth Nutrition Comparison

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Summary of differences between Lentil and Pumpkin seed

  • Lentil has more Folate, Phosphorus, Vitamin B5, and Vitamin B1, while Pumpkin seed has more Zinc, Magnesium, Copper, Fiber, and Potassium.
  • Pumpkin seed covers your daily need of Zinc 82% more than Lentil.
  • Lentil contains 20 times more Folate than Pumpkin seed. While Lentil contains 181µg of Folate, Pumpkin seed contains 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.

Infographic

Lentil vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +95.7%
Contains less Sodium -88.9%
Contains more Calcium +189.5%
Contains more Magnesium +627.8%
Contains more Potassium +149.1%
Contains more Zinc +711%
Contains more Copper +174.9%
Equal in Iron - 3.31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Phosphorus +95.7%
Contains less Sodium -88.9%
Contains more Calcium +189.5%
Contains more Magnesium +627.8%
Contains more Potassium +149.1%
Contains more Zinc +711%
Contains more Copper +174.9%
Equal in Iron - 3.31

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Lentil
9
:
Contains more Vitamin C +400%
Contains more Vitamin B1 +397.1%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +270.6%
Contains more Vitamin B5 +1039.3%
Contains more Vitamin B6 +381.1%
Contains more Folate +1911.1%
Contains more Vitamin A +675%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin C +400%
Contains more Vitamin B1 +397.1%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +270.6%
Contains more Vitamin B5 +1039.3%
Contains more Vitamin B6 +381.1%
Contains more Folate +1911.1%
Contains more Vitamin A +675%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lentil Pumpkin seed
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lentil Pumpkin seed Opinion
Net carbs 12.23g 35.35g Pumpkin seed
Protein 9.02g 18.55g Pumpkin seed
Fats 0.38g 19.4g Pumpkin seed
Carbs 20.13g 53.75g Pumpkin seed
Calories 116kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar 1.8g g Pumpkin seed
Fiber 7.9g 18.4g Pumpkin seed
Calcium 19mg 55mg Pumpkin seed
Iron 3.33mg 3.31mg Lentil
Magnesium 36mg 262mg Pumpkin seed
Phosphorus 180mg 92mg Lentil
Potassium 369mg 919mg Pumpkin seed
Sodium 2mg 18mg Lentil
Zinc 1.27mg 10.3mg Pumpkin seed
Copper 0.251mg 0.69mg Pumpkin seed
Vitamin A 8IU 62IU Pumpkin seed
Vitamin E 0.11mg mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.5mg 0.3mg Lentil
Vitamin B1 0.169mg 0.034mg Lentil
Vitamin B2 0.073mg 0.052mg Lentil
Vitamin B3 1.06mg 0.286mg Lentil
Vitamin B5 0.638mg 0.056mg Lentil
Vitamin B6 0.178mg 0.037mg Lentil
Folate 181µg 9µg Lentil
Vitamin B12 0µg 0µg
Vitamin K 1.7µg µg Lentil
Tryptophan 0.081mg 0.326mg Pumpkin seed
Threonine 0.323mg 0.683mg Pumpkin seed
Isoleucine 0.39mg 0.956mg Pumpkin seed
Leucine 0.654mg 1.572mg Pumpkin seed
Lysine 0.63mg 1.386mg Pumpkin seed
Methionine 0.077mg 0.417mg Pumpkin seed
Phenylalanine 0.445mg 0.924mg Pumpkin seed
Valine 0.448mg 1.491mg Pumpkin seed
Histidine 0.254mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 0.053g 3.67g Lentil
Monounsaturated Fat 0.064g 6.032g Pumpkin seed
Polyunsaturated fat 0.175g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Lentil
4
Pumpkin seed
Mineral Summary Score
48
Lentil
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
54%
Lentil
111%
Pumpkin seed
Carbohydrates
20%
Lentil
54%
Pumpkin seed
Fats
2%
Lentil
90%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 3.617g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 29)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.1)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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