Pumpkin seeds vs. Lablab — In-Depth Nutrition Comparison

Compare

Differences between pumpkin seeds and lablab

Pumpkin seeds have more zinc, magnesium, copper, fats, protein, potassium, and carbs, while lablab has more vitamin B1 and iron.
Pumpkin seeds' daily need coverage for zinc is 68% higher.
Lablab contains 37 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while lablab contains 0.099g.

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

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Lablab

Contains more MagnesiumMagnesium	+219.5%
Contains more CalciumCalcium	+37.5%
Contains more PotassiumPotassium	+172.7%
Contains more CopperCopper	+102.3%
Contains more ZincZinc	+261.4%

Contains more IronIron	+38.4%
Contains more PhosphorusPhosphorus	+30.4%
Contains less SodiumSodium	-61.1%
Contains more SeleniumSelenium	+∞%

~equal in Manganese ~0.482mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Lablab

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+40.5%
Contains more FolateFolate	+125%

Contains more Vitamin B1Vitamin B1	+694.1%
Contains more Vitamin B3Vitamin B3	+43.7%
Contains more Vitamin B5Vitamin B5	+464.3%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B6 ~0.037mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	18.4g		74%
Zinc	10.3mg	2.85mg	68%
Polyunsaturated fat	8.844g	0.245g	57%
Magnesium	262mg	82mg	43%
Copper	0.69mg	0.341mg	39%
Fats	19.4g	0.58g	29%
Protein	18.55g	8.14g	21%
Vitamin B1	0.034mg	0.27mg	20%
Potassium	919mg	337mg	17%
Calories	446kcal	117kcal	16%
Iron	3.31mg	4.58mg	16%
Saturated fat	3.67g	0.099g	16%
Monounsaturated fat	6.032g	0.026g	15%
Carbs	53.75g	20.69g	11%
Selenium		2.8µg	5%
Vitamin B5	0.056mg	0.316mg	5%
Phosphorus	92mg	120mg	4%
Calcium	55mg	40mg	2%
Manganese	0.496mg	0.482mg	1%
Vitamin B2	0.052mg	0.037mg	1%
Vitamin B3	0.286mg	0.411mg	1%
Folate	9µg	4µg	1%
Protein per 100 calories	4.2g	7g	N/A
Calories per 10 g protein	240kcal	144kcal	N/A
Weight per 100 calories	22g	85g	N/A
Unsaturated / Saturated Fat ratio	4.1	2.7	N/A
Vitamin C	0.3mg	0mg	0%
Net carbs	35.35g	20.69g	N/A
Sodium	18mg	7mg	0%
Vitamin A	3µg	0µg	0%
Vitamin B6	0.037mg	0.037mg	0%
Tryptophan	0.326mg	0.068mg	0%
Threonine	0.683mg	0.315mg	0%
Isoleucine	0.956mg	0.39mg	0%
Leucine	1.572mg	0.691mg	0%
Lysine	1.386mg	0.556mg	0%
Methionine	0.417mg	0.065mg	0%
Phenylalanine	0.924mg	0.41mg	0%
Valine	1.491mg	0.422mg	0%
Histidine	0.515mg	0.233mg	0%