Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Lupin Bean
  5. Compare
  6. Lupin Bean vs. Pumpkin seeds

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

Compare

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.

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% 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% 1% 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 +∞%
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

All nutrients comparison - raw data values

Nutrient Lupin Bean Pumpkin seeds 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%

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%

People also compare

Lupin Bean
Lupin Bean vs Adzuki bean
Adzuki bean
Lupin Bean
Lupin Bean vs Pea raw
Pea raw
Lupin Bean
Lupin Bean vs Black turtle bean
Black turtle bean
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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.