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Lima bean vs Pumpkin seed - In-Depth Nutrition Comparison

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A recap on differences between Lima bean and Pumpkin seed

  • Lima bean has more Folate, Vitamin B1, and Vitamin B6, however Pumpkin seed is higher in Zinc, Magnesium, Copper, Fiber, Potassium, and Iron.
  • Pumpkin seed covers your daily Zinc needs 85% more than Lima bean.
  • Pumpkin seed contains 9 times less Folate than Lima bean. Lima bean contains 83µg of Folate, while Pumpkin seed contains 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 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 +20.7%
Contains less Sodium -88.9%
Contains more Calcium +223.5%
Contains more Iron +38.5%
Contains more Magnesium +509.3%
Contains more Potassium +80.9%
Contains more Zinc +984.2%
Contains more Copper +193.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 90% 31% 48% 45% 1% 26% 79%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Phosphorus +20.7%
Contains less Sodium -88.9%
Contains more Calcium +223.5%
Contains more Iron +38.5%
Contains more Magnesium +509.3%
Contains more Potassium +80.9%
Contains more Zinc +984.2%
Contains more Copper +193.6%

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
:
Contains more Vitamin B1 +373.5%
Contains more Vitamin B3 +47.2%
Contains more Vitamin B5 +653.6%
Contains more Vitamin B6 +335.1%
Contains more Folate +822.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.052
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 41% 13% 8% 26% 38% 63% 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 B1 +373.5%
Contains more Vitamin B3 +47.2%
Contains more Vitamin B5 +653.6%
Contains more Vitamin B6 +335.1%
Contains more Folate +822.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.052

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.
Lima bean 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 Lima bean Pumpkin seed Opinion
Net carbs 13.88g 35.35g Pumpkin seed
Protein 7.8g 18.55g Pumpkin seed
Fats 0.38g 19.4g Pumpkin seed
Carbs 20.88g 53.75g Pumpkin seed
Calories 115kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar 2.9g g Pumpkin seed
Fiber 7g 18.4g Pumpkin seed
Calcium 17mg 55mg Pumpkin seed
Iron 2.39mg 3.31mg Pumpkin seed
Magnesium 43mg 262mg Pumpkin seed
Phosphorus 111mg 92mg Lima bean
Potassium 508mg 919mg Pumpkin seed
Sodium 2mg 18mg Lima bean
Zinc 0.95mg 10.3mg Pumpkin seed
Copper 0.235mg 0.69mg Pumpkin seed
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E 0.18mg mg Lima bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
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
Folate 83µg 9µg Lima bean
Vitamin B12 0µg 0µg
Vitamin K 2µg µg Lima bean
Tryptophan 0.092mg 0.326mg Pumpkin seed
Threonine 0.337mg 0.683mg Pumpkin seed
Isoleucine 0.411mg 0.956mg Pumpkin seed
Leucine 0.673mg 1.572mg Pumpkin seed
Lysine 0.523mg 1.386mg Pumpkin seed
Methionine 0.099mg 0.417mg Pumpkin seed
Phenylalanine 0.449mg 0.924mg Pumpkin seed
Valine 0.469mg 1.491mg Pumpkin seed
Histidine 0.238mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 0.089g 3.67g Lima bean
Monounsaturated Fat 0.034g 6.032g Pumpkin seed
Polyunsaturated fat 0.171g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lima bean 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
16
Lima bean
4
Pumpkin seed
Mineral Summary Score
40
Lima bean
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
47%
Lima bean
111%
Pumpkin seed
Carbohydrates
21%
Lima bean
54%
Pumpkin seed
Fats
2%
Lima bean
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 - 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

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. Lima bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.