Lima beans vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on the differences between lima beans and pumpkin seeds

Lima beans have more folate, vitamin B1, and vitamin B6; however, pumpkin seeds are higher in zinc, magnesium, copper, fiber, potassium, and iron.
Pumpkin seeds cover your daily zinc needs 85% more than lima beans.
Pumpkin seeds contain 9 times less folate than lima beans. Lima beans contain 83µg of folate, while pumpkin seeds contain 9µg.
Lima beans have less saturated fat.

Food varieties used in this article are Lima beans, large, 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.

Lima beans

Pumpkin seeds

Contains more PhosphorusPhosphorus	+20.7%
Contains less SodiumSodium	-88.9%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+509.3%
Contains more CalciumCalcium	+223.5%
Contains more PotassiumPotassium	+80.9%
Contains more IronIron	+38.5%
Contains more CopperCopper	+193.6%
Contains more ZincZinc	+984.2%

~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.

Lima beans

Pumpkin seeds

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+373.5%
Contains more Vitamin B3Vitamin B3	+47.2%
Contains more Vitamin B5Vitamin B5	+653.6%
Contains more Vitamin B6Vitamin B6	+335.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+822.2%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.052mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.95mg	10.3mg	85%
Polyunsaturated fat	0.171g	8.844g	58%
Magnesium	43mg	262mg	52%
Copper	0.235mg	0.69mg	51%
Fiber	7g	18.4g	46%
Fats	0.38g	19.4g	29%
Protein	7.8g	18.55g	22%
Folate	83µg	9µg	19%
Calories	115kcal	446kcal	17%
Saturated fat	0.089g	3.67g	16%
Monounsaturated fat	0.034g	6.032g	15%
Potassium	508mg	919mg	12%
Iron	2.39mg	3.31mg	12%
Vitamin B1	0.161mg	0.034mg	11%
Carbs	20.88g	53.75g	11%
Vitamin B6	0.161mg	0.037mg	10%
Selenium	4.5µg		8%
Vitamin B5	0.422mg	0.056mg	7%
Choline	32.5mg		6%
Calcium	17mg	55mg	4%
Phosphorus	111mg	92mg	3%
Vitamin K	2µg		2%
Vitamin B3	0.421mg	0.286mg	1%
Manganese	0.516mg	0.496mg	1%
Vitamin E	0.18mg		1%
Sodium	2mg	18mg	1%
Vitamin C	0mg	0.3mg	0%
Net carbs	13.88g	35.35g	N/A
Sugar	2.9g		N/A
Vitamin A	0µg	3µg	0%
Vitamin B2	0.055mg	0.052mg	0%
Tryptophan	0.092mg	0.326mg	0%
Threonine	0.337mg	0.683mg	0%
Isoleucine	0.411mg	0.956mg	0%
Leucine	0.673mg	1.572mg	0%
Lysine	0.523mg	1.386mg	0%
Methionine	0.099mg	0.417mg	0%
Phenylalanine	0.449mg	0.924mg	0%
Valine	0.469mg	1.491mg	0%
Histidine	0.238mg	0.515mg	0%