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  6. Lima bean vs. Pumpkin seeds

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

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A recap on differences between Lima bean and Pumpkin seeds

  • Lima bean has more Folate, Vitamin B1, and Vitamin B6, however, Pumpkin seeds are higher in Zinc, Magnesium, Copper, Fiber, Potassium, and Iron.
  • Pumpkin seeds covers your daily Zinc needs 85% more than Lima bean.
  • Pumpkin seeds contain 9 times less Folate than Lima bean. Lima bean contains 83µg of Folate, while Pumpkin seeds contain 9µg.
  • Lima bean has 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.

Infographic

Lima bean vs Pumpkin seeds infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1450.9%
Contains more ProteinProtein +137.8%
Contains more FatsFats +5005.3%
Contains more CarbsCarbs +157.4%
Contains more OtherOther +230.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 12% 58%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated Fat -97.6%
Contains more Mono. FatMonounsaturated Fat +17641.2%
Contains more Poly. FatPolyunsaturated fat +5071.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lima bean Pumpkin seeds
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 Lima bean Pumpkin seeds Opinion
Calories 115kcal 446kcal Pumpkin seeds
Protein 7.8g 18.55g Pumpkin seeds
Fats 0.38g 19.4g Pumpkin seeds
Vitamin C 0mg 0.3mg Pumpkin seeds
Net carbs 13.88g 35.35g Pumpkin seeds
Carbs 20.88g 53.75g Pumpkin seeds
Magnesium 43mg 262mg Pumpkin seeds
Calcium 17mg 55mg Pumpkin seeds
Potassium 508mg 919mg Pumpkin seeds
Iron 2.39mg 3.31mg Pumpkin seeds
Sugar 2.9g Pumpkin seeds
Fiber 7g 18.4g Pumpkin seeds
Copper 0.235mg 0.69mg Pumpkin seeds
Zinc 0.95mg 10.3mg Pumpkin seeds
Phosphorus 111mg 92mg Lima bean
Sodium 2mg 18mg Lima bean
Vitamin A 0IU 62IU Pumpkin seeds
Vitamin A 0µg 3µg Pumpkin seeds
Vitamin E 0.18mg Lima bean
Manganese 0.516mg 0.496mg Lima bean
Selenium 4.5µg Lima bean
Vitamin B1 0.161mg 0.034mg Lima bean
Vitamin B2 0.055mg 0.052mg Lima bean
Vitamin B3 0.421mg 0.286mg Lima bean
Vitamin B5 0.422mg 0.056mg Lima bean
Vitamin B6 0.161mg 0.037mg Lima bean
Vitamin K 2µg Lima bean
Folate 83µg 9µg Lima bean
Choline 32.5mg Lima bean
Saturated Fat 0.089g 3.67g Lima bean
Monounsaturated Fat 0.034g 6.032g Pumpkin seeds
Polyunsaturated fat 0.171g 8.844g Pumpkin seeds
Tryptophan 0.092mg 0.326mg Pumpkin seeds
Threonine 0.337mg 0.683mg Pumpkin seeds
Isoleucine 0.411mg 0.956mg Pumpkin seeds
Leucine 0.673mg 1.572mg Pumpkin seeds
Lysine 0.523mg 1.386mg Pumpkin seeds
Methionine 0.099mg 0.417mg Pumpkin seeds
Phenylalanine 0.449mg 0.924mg Pumpkin seeds
Valine 0.469mg 1.491mg Pumpkin seeds
Histidine 0.238mg 0.515mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lima bean Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
16%
Lima bean
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
41%
Lima bean
103%
Pumpkin seeds

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2.9g)
Which food contains less Sodium?
Lima bean
Lima bean contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Lima bean
Lima bean is lower in Saturated Fat (difference - 3.581g)
Which food is lower in glycemic index?
Lima bean
Lima bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Lima bean
Lima bean is cheaper (difference - $1)
Which food is richer in vitamins?
Lima bean
Lima bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lima bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/nutrients
  2. Pumpkin seeds - 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.