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  6. Lupin Bean vs. Pumpkin seeds

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

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Significant differences between Lupin Bean and Pumpkin seeds

  • Lupin Bean has more Folate, Vitamin B1, and Manganese, however, Pumpkin seeds are richer in Zinc, Fiber, Copper, Magnesium, Iron, and Potassium.
  • Pumpkin seeds covers your daily Zinc needs 81% more than Lupin Bean.
  • Pumpkin seeds have 7 times less Folate than Lupin Bean. Lupin Bean has 59µg of Folate, while Pumpkin seeds have 9µg.
  • Lupin Bean contains less Saturated Fat.

Specific food types used in this comparison are Lupins, mature seeds, cooked, boiled, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Lupin 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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 +39.1%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +36.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +385.2%
Contains more PotassiumPotassium +275.1%
Contains more IronIron +175.8%
Contains more CopperCopper +198.7%
Contains more ZincZinc +646.4%
~equal in Calcium ~55mg

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 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
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 CVitamin C +266.7%
Contains more Vitamin B1Vitamin B1 +294.1%
Contains more Vitamin B3Vitamin B3 +73.1%
Contains more Vitamin B5Vitamin B5 +235.7%
Contains more FolateFolate +555.6%
Contains more Vitamin AVitamin A +785.7%
Contains more Vitamin B6Vitamin B6 +311.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 +1479.6%
Contains more ProteinProtein +19.1%
Contains more FatsFats +564.4%
Contains more CarbsCarbs +444%
Contains more OtherOther +590.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated Fat: Sat. Fat 0.346 g
Monounsaturated Fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 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 -90.6%
Contains more Mono. FatMonounsaturated Fat +411.2%
Contains more Poly. FatPolyunsaturated fat +1111.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Pumpkin seeds
Rich in minerals ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Pumpkin seeds Opinion
Calories 119kcal 446kcal Pumpkin seeds
Protein 15.57g 18.55g Pumpkin seeds
Fats 2.92g 19.4g Pumpkin seeds
Vitamin C 1.1mg 0.3mg Lupin Bean
Net carbs 7.08g 35.35g Pumpkin seeds
Carbs 9.88g 53.75g Pumpkin seeds
Magnesium 54mg 262mg Pumpkin seeds
Calcium 51mg 55mg Pumpkin seeds
Potassium 245mg 919mg Pumpkin seeds
Iron 1.2mg 3.31mg Pumpkin seeds
Fiber 2.8g 18.4g Pumpkin seeds
Copper 0.231mg 0.69mg Pumpkin seeds
Zinc 1.38mg 10.3mg Pumpkin seeds
Phosphorus 128mg 92mg Lupin Bean
Sodium 4mg 18mg Lupin Bean
Vitamin A 7IU 62IU Pumpkin seeds
Vitamin A 0µg 3µg Pumpkin seeds
Manganese 0.676mg 0.496mg Lupin Bean
Selenium 2.6µg Lupin Bean
Vitamin B1 0.134mg 0.034mg Lupin Bean
Vitamin B2 0.053mg 0.052mg Lupin Bean
Vitamin B3 0.495mg 0.286mg Lupin Bean
Vitamin B5 0.188mg 0.056mg Lupin Bean
Vitamin B6 0.009mg 0.037mg Pumpkin seeds
Folate 59µg 9µg Lupin Bean
Saturated Fat 0.346g 3.67g Lupin Bean
Monounsaturated Fat 1.18g 6.032g Pumpkin seeds
Polyunsaturated fat 0.73g 8.844g Pumpkin seeds
Tryptophan 0.125mg 0.326mg Pumpkin seeds
Threonine 0.573mg 0.683mg Pumpkin seeds
Isoleucine 0.695mg 0.956mg Pumpkin seeds
Leucine 1.181mg 1.572mg Pumpkin seeds
Lysine 0.832mg 1.386mg Pumpkin seeds
Methionine 0.11mg 0.417mg Pumpkin seeds
Phenylalanine 0.618mg 0.924mg Pumpkin seeds
Valine 0.65mg 1.491mg Pumpkin seeds
Histidine 0.443mg 0.515mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin 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
9%
Lupin Bean
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
39%
Lupin Bean
103%
Pumpkin seeds

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.1)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 3.324g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.