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Lupin Bean vs Pumpkin seed - In-Depth Nutrition Comparison

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How are Lupin Bean and Pumpkin seed different?

  • Lupin Bean is higher in Folate, Manganese, Vitamin B1, Phosphorus, Copper, Vitamin B6, Vitamin B5, and Iron, however Pumpkin seed is richer in Zinc, and Magnesium.
  • Daily need coverage for Folate from Lupin Bean is 87% higher.
  • Lupin Bean contains 19 times more Vitamin B1 than Pumpkin seed. While Lupin Bean contains 0.64mg of Vitamin B1, Pumpkin seed contains 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 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 Calcium +220%
Contains more Iron +31.7%
Contains more Phosphorus +378.3%
Contains more Potassium +10.2%
Contains less Sodium -16.7%
Contains more Copper +48.1%
Contains more Magnesium +32.3%
Contains more Zinc +116.8%
Equal in Potassium - 919
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +220%
Contains more Iron +31.7%
Contains more Phosphorus +378.3%
Contains more Potassium +10.2%
Contains less Sodium -16.7%
Contains more Copper +48.1%
Contains more Magnesium +32.3%
Contains more Zinc +116.8%
Equal in Potassium - 919

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 C +1500%
Contains more Vitamin B1 +1782.4%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +665.7%
Contains more Vitamin B5 +1239.3%
Contains more Vitamin B6 +864.9%
Contains more Folate +3844.4%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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 +1500%
Contains more Vitamin B1 +1782.4%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +665.7%
Contains more Vitamin B5 +1239.3%
Contains more Vitamin B6 +864.9%
Contains more Folate +3844.4%
Contains more Vitamin A +∞%

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.
Lupin Bean Pumpkin seed
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Pumpkin seed Opinion
Net carbs 21.47g 35.35g Pumpkin seed
Protein 36.17g 18.55g Lupin Bean
Fats 9.74g 19.4g Pumpkin seed
Carbs 40.37g 53.75g Pumpkin seed
Calories 371kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.9g 18.4g Lupin Bean
Calcium 176mg 55mg Lupin Bean
Iron 4.36mg 3.31mg Lupin Bean
Magnesium 198mg 262mg Pumpkin seed
Phosphorus 440mg 92mg Lupin Bean
Potassium 1013mg 919mg Lupin Bean
Sodium 15mg 18mg Lupin Bean
Zinc 4.75mg 10.3mg Pumpkin seed
Copper 1.022mg 0.69mg Lupin Bean
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 0.3mg Lupin Bean
Vitamin B1 0.64mg 0.034mg Lupin Bean
Vitamin B2 0.22mg 0.052mg Lupin Bean
Vitamin B3 2.19mg 0.286mg Lupin Bean
Vitamin B5 0.75mg 0.056mg Lupin Bean
Vitamin B6 0.357mg 0.037mg Lupin Bean
Folate 355µg 9µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.289mg 0.326mg Pumpkin seed
Threonine 1.331mg 0.683mg Lupin Bean
Isoleucine 1.615mg 0.956mg Lupin Bean
Leucine 2.743mg 1.572mg Lupin Bean
Lysine 1.933mg 1.386mg Lupin Bean
Methionine 0.255mg 0.417mg Pumpkin seed
Phenylalanine 1.435mg 0.924mg Lupin Bean
Valine 1.51mg 1.491mg Lupin Bean
Histidine 1.03mg 0.515mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 1.156g 3.67g Lupin Bean
Monounsaturated Fat 3.94g 6.032g Pumpkin seed
Polyunsaturated fat 2.439g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin 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
55
Lupin Bean
4
Pumpkin seed
Mineral Summary Score
138
Lupin 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
217%
Lupin Bean
111%
Pumpkin seed
Carbohydrates
40%
Lupin Bean
54%
Pumpkin seed
Fats
45%
Lupin Bean
90%
Pumpkin seed

Comparison summary

Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.1)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 2.514g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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