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  6. Lupin Bean Raw vs. Pumpkin seeds

Lupin Bean Raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are lupin Bean Raw and pumpkin seeds different?

  • Lupin Bean Raw is higher in folate, manganese, vitamin B1, phosphorus, protein, copper, and vitamin B6; however, pumpkin seeds are richer in zinc, magnesium, and fats.
  • Daily need coverage for folate for lupin Bean Raw is 87% higher.
  • Lupin Bean Raw contains 19 times more vitamin B1 than pumpkin seeds. While lupin Bean Raw contains 0.64mg of vitamin B1, pumpkin seeds contain only 0.034mg.

Lupins, mature seeds, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Lupin Bean Raw vs Pumpkin seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
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 CalciumCalcium +220%
Contains more IronIron +31.7%
Contains more CopperCopper +48.1%
Contains more PhosphorusPhosphorus +378.3%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +380.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +32.3%
Contains more ZincZinc +116.8%
~equal in Potassium ~919mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin B1Vitamin B1 +1782.4%
Contains more Vitamin B2Vitamin B2 +323.1%
Contains more Vitamin B3Vitamin B3 +665.7%
Contains more Vitamin B5Vitamin B5 +1239.3%
Contains more Vitamin B6Vitamin B6 +864.9%
Contains more FolateFolate +3844.4%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Pumpkin seeds DV% diff.
Folate 355µg 9µg 87%
Manganese 2.382mg 0.496mg 82%
Vitamin B1 0.64mg 0.034mg 51%
Zinc 4.75mg 10.3mg 50%
Phosphorus 440mg 92mg 50%
Polyunsaturated fat 2.439g 8.844g 43%
Copper 1.022mg 0.69mg 37%
Protein 36.17g 18.55g 35%
Vitamin B6 0.357mg 0.037mg 25%
Fats 9.74g 19.4g 15%
Magnesium 198mg 262mg 15%
Selenium 8.2µg 15%
Vitamin B5 0.75mg 0.056mg 14%
Iron 4.36mg 3.31mg 13%
Vitamin B2 0.22mg 0.052mg 13%
Calcium 176mg 55mg 12%
Vitamin B3 2.19mg 0.286mg 12%
Saturated fat 1.156g 3.67g 11%
Vitamin C 4.8mg 0.3mg 5%
Monounsaturated fat 3.94g 6.032g 5%
Calories 371kcal 446kcal 4%
Carbs 40.37g 53.75g 4%
Potassium 1013mg 919mg 3%
Fiber 18.9g 18.4g 2%
Protein per 100 calories 9.7g 4.2g N/A
Calories per 10 g protein 103kcal 240kcal N/A
Weight per 100 calories 27g 22g N/A
Unsaturated / Saturated Fat ratio 5.5 4.1 N/A
Net carbs 21.47g 35.35g N/A
Sodium 15mg 18mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.289mg 0.326mg 0%
Threonine 1.331mg 0.683mg 0%
Isoleucine 1.615mg 0.956mg 0%
Leucine 2.743mg 1.572mg 0%
Lysine 1.933mg 1.386mg 0%
Methionine 0.255mg 0.417mg 0%
Phenylalanine 1.435mg 0.924mg 0%
Valine 1.51mg 1.491mg 0%
Histidine 1.03mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 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 ProteinProtein +95%
Contains more WaterWater +132%
Contains more FatsFats +99.2%
Contains more CarbsCarbs +33.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 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 -68.5%
Contains more Mono. FatMonounsaturated fat +53.1%
Contains more Poly. FatPolyunsaturated fat +262.6%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.