Pumpkin vs. Lentil — In-Depth Nutrition Comparison
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Important differences between pumpkin and lentil
- Pumpkin has more vitamin A; however, lentil is richer in folate, iron, fiber, phosphorus, manganese, copper, vitamin B1, vitamin B6, and zinc.
- Pumpkin's daily need coverage for vitamin A is 170% more.
- Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of lentil is 29.
The food varieties used in the comparison are Pumpkin, raw and Lentils, mature seeds, cooked, boiled, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more IronIron | +316.3% |
| Contains more CopperCopper | +97.6% |
| Contains more ZincZinc | +296.9% |
| Contains more PhosphorusPhosphorus | +309.1% |
| Contains more ManganeseManganese | +295.2% |
| Contains more SeleniumSelenium | +833.3% |
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 | +500% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +863.6% |
| Contains more Vitamin B2Vitamin B2 | +50.7% |
| Contains more Vitamin B1Vitamin B1 | +238% |
| Contains more Vitamin B3Vitamin B3 | +76.7% |
| Contains more Vitamin B5Vitamin B5 | +114.1% |
| Contains more Vitamin B6Vitamin B6 | +191.8% |
| Contains more Vitamin KVitamin K | +54.5% |
| Contains more FolateFolate | +1031.3% |
| Contains more CholineCholine | +298.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 426µg | 0µg | 47% |
| Folate | 16µg | 181µg | 41% |
| Iron | 0.8mg | 3.33mg | 32% |
| Fiber | 0.5g | 7.9g | 30% |
| Phosphorus | 44mg | 180mg | 19% |
| Protein | 1g | 9.02g | 16% |
| Manganese | 0.125mg | 0.494mg | 16% |
| Copper | 0.127mg | 0.251mg | 14% |
| Vitamin B1 | 0.05mg | 0.169mg | 10% |
| Vitamin B6 | 0.061mg | 0.178mg | 9% |
| Zinc | 0.32mg | 1.27mg | 9% |
| Vitamin C | 9mg | 1.5mg | 8% |
| Vitamin B5 | 0.298mg | 0.638mg | 7% |
| Magnesium | 12mg | 36mg | 6% |
| Vitamin E | 1.06mg | 0.11mg | 6% |
| Selenium | 0.3µg | 2.8µg | 5% |
| Calories | 26kcal | 116kcal | 5% |
| Carbs | 6.5g | 20.13g | 5% |
| Choline | 8.2mg | 32.7mg | 4% |
| Vitamin B2 | 0.11mg | 0.073mg | 3% |
| Vitamin B3 | 0.6mg | 1.06mg | 3% |
| Polyunsaturated fat | 0.005g | 0.175g | 1% |
| Potassium | 340mg | 369mg | 1% |
| Vitamin K | 1.1µg | 1.7µg | 1% |
| Fats | 0.1g | 0.38g | 0% |
| Net carbs | 6g | 12.23g | N/A |
| Calcium | 21mg | 19mg | 0% |
| Sugar | 2.76g | 1.8g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Saturated fat | 0.052g | 0.053g | 0% |
| Monounsaturated fat | 0.013g | 0.064g | 0% |
| Tryptophan | 0.012mg | 0.081mg | 0% |
| Threonine | 0.029mg | 0.323mg | 0% |
| Isoleucine | 0.031mg | 0.39mg | 0% |
| Leucine | 0.046mg | 0.654mg | 0% |
| Lysine | 0.054mg | 0.63mg | 0% |
| Methionine | 0.011mg | 0.077mg | 0% |
| Phenylalanine | 0.032mg | 0.445mg | 0% |
| Valine | 0.035mg | 0.448mg | 0% |
| Histidine | 0.016mg | 0.254mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +31.5% |
| Contains more ProteinProtein | +802% |
| Contains more FatsFats | +280% |
| Contains more CarbsCarbs | +209.7% |
~equal in
Other
~0.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +392.3% |
| Contains more Poly. FatPolyunsaturated fat | +3400% |
~equal in
Saturated fat
~0.053g