Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Lupin Bean vs Pumpkin seed - In-Depth Nutrition Comparison

Compare

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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +31.7%
Contains more Calcium +220%
Contains more Potassium +10.2%
Contains more Copper +48.1%
Contains more Phosphorus +378.3%
Contains less Sodium -16.7%
Contains more Magnesium +32.3%
Contains more Zinc +116.8%
Equal in Potassium - 919
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +31.7%
Contains more Calcium +220%
Contains more Potassium +10.2%
Contains more Copper +48.1%
Contains more Phosphorus +378.3%
Contains less Sodium -16.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
217%
Lupin Bean
111%
Pumpkin seed
Carbohydrates
40%
Lupin Bean
54%
Pumpkin seed
Fats
45%
Lupin Bean
90%
Pumpkin seed

Comparison summary table

Pay attention at 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 Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Lupin Bean Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Lupin Bean Pumpkin seed Opinion
Calories 371 446 Pumpkin seed
Protein 36.17 18.55 Lupin Bean
Fats 9.74 19.4 Pumpkin seed
Vitamin C 4.8 0.3 Lupin Bean
Carbs 40.37 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 3.31 Lupin Bean
Calcium 176 55 Lupin Bean
Potassium 1013 919 Lupin Bean
Magnesium 198 262 Pumpkin seed
Sugars
Fiber 18.9 18.4 Lupin Bean
Copper 1.022 0.69 Lupin Bean
Zinc 4.75 10.3 Pumpkin seed
Starch
Phosphorus 440 92 Lupin Bean
Sodium 15 18 Lupin Bean
Vitamin A 0 62 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.64 0.034 Lupin Bean
Vitamin B2 0.22 0.052 Lupin Bean
Vitamin B3 2.19 0.286 Lupin Bean
Vitamin B5 0.75 0.056 Lupin Bean
Vitamin B6 0.357 0.037 Lupin Bean
Vitamin B12 0 0
Vitamin K
Folate 355 9 Lupin Bean
Trans Fat 0 Pumpkin seed
Saturated Fat 1.156 3.67 Lupin Bean
Monounsaturated Fat 3.94 6.032 Pumpkin seed
Polyunsaturated fat 2.439 8.844 Pumpkin seed
Tryptophan 0.289 0.326 Pumpkin seed
Threonine 1.331 0.683 Lupin Bean
Isoleucine 1.615 0.956 Lupin Bean
Leucine 2.743 1.572 Lupin Bean
Lysine 1.933 1.386 Lupin Bean
Methionine 0.255 0.417 Pumpkin seed
Phenylalanine 1.435 0.924 Lupin Bean
Valine 1.51 1.491 Lupin Bean
Histidine 1.03 0.515 Lupin Bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.