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 cover 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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +311.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.57 g
Fats:
2.92 g
Carbs:
9.88 g
Water:
71.08 g
Other:
0.55 g
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
Saturated fat:
Sat. Fat
0.346 g
Monounsaturated fat:
Mono. Fat
1.18 g
Polyunsaturated fat:
Poly. Fat
0.73 g
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.
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| Rich in minerals |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 1.38mg | 10.3mg | 81% |
| Fiber | 2.8g | 18.4g | 62% |
| Polyunsaturated fat | 0.73g | 8.844g | 54% |
| Copper | 0.231mg | 0.69mg | 51% |
| Magnesium | 54mg | 262mg | 50% |
| Iron | 1.2mg | 3.31mg | 26% |
| Fats | 2.92g | 19.4g | 25% |
| Potassium | 245mg | 919mg | 20% |
| Calories | 119kcal | 446kcal | 16% |
| Carbs | 9.88g | 53.75g | 15% |
| Saturated fat | 0.346g | 3.67g | 15% |
| Folate | 59µg | 9µg | 13% |
| Monounsaturated fat | 1.18g | 6.032g | 12% |
| Manganese | 0.676mg | 0.496mg | 8% |
| Vitamin B1 | 0.134mg | 0.034mg | 8% |
| Protein | 15.57g | 18.55g | 6% |
| Selenium | 2.6µg | 5% | |
| Phosphorus | 128mg | 92mg | 5% |
| Vitamin B5 | 0.188mg | 0.056mg | 3% |
| Vitamin B6 | 0.009mg | 0.037mg | 2% |
| Sodium | 4mg | 18mg | 1% |
| Vitamin C | 1.1mg | 0.3mg | 1% |
| Vitamin B3 | 0.495mg | 0.286mg | 1% |
| Net carbs | 7.08g | 35.35g | N/A |
| Calcium | 51mg | 55mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B2 | 0.053mg | 0.052mg | 0% |
| Tryptophan | 0.125mg | 0.326mg | 0% |
| Threonine | 0.573mg | 0.683mg | 0% |
| Isoleucine | 0.695mg | 0.956mg | 0% |
| Leucine | 1.181mg | 1.572mg | 0% |
| Lysine | 0.832mg | 1.386mg | 0% |
| Methionine | 0.11mg | 0.417mg | 0% |
| Phenylalanine | 0.618mg | 0.924mg | 0% |
| Valine | 0.65mg | 1.491mg | 0% |
| Histidine | 0.443mg | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
39%
103%
Comparison summary
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.1)
Which food contains less Sodium?
Lupin Bean contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Lupin Bean is lower in Saturated fat (difference - 3.324g)
Which food is lower in glycemic index?
Lupin Bean is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Lupin Bean is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)