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Pumpkin seed vs Lablab - In-Depth Nutrition Comparison

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Differences between Pumpkin seed and Lablab

  • Pumpkin seed has more Zinc, Magnesium, Copper, Potassium, and Monounsaturated Fat, while Lablab has more Vitamin B1, Iron, and Vitamin B5.
  • Pumpkin seed's daily need coverage for Zinc is 68% higher.
  • Lablab contains 232 times less Monounsaturated Fat than Pumpkin seed. Pumpkin seed contains 6.032g of Monounsaturated Fat, while Lablab contains 0.026g.
  • The amount of Saturated Fat in Lablab is lower.

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

Pumpkin seed vs Lablab 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +37.5%
Contains more Magnesium +219.5%
Contains more Potassium +172.7%
Contains more Zinc +261.4%
Contains more Copper +102.3%
Contains more Iron +38.4%
Contains more Phosphorus +30.4%
Contains less Sodium -61.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 172% 59% 52% 30% 1% 78% 114%
Contains more Calcium +37.5%
Contains more Magnesium +219.5%
Contains more Potassium +172.7%
Contains more Zinc +261.4%
Contains more Copper +102.3%
Contains more Iron +38.4%
Contains more Phosphorus +30.4%
Contains less Sodium -61.1%

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
:
3
Lablab
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +40.5%
Contains more Folate +125%
Contains more Vitamin B1 +694.1%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +464.3%
Equal in Vitamin B6 - 0.037
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +40.5%
Contains more Folate +125%
Contains more Vitamin B1 +694.1%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +464.3%
Equal in Vitamin B6 - 0.037

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Lablab
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Lablab Opinion
Net carbs 35.35g 20.69g Pumpkin seed
Protein 18.55g 8.14g Pumpkin seed
Fats 19.4g 0.58g Pumpkin seed
Carbs 53.75g 20.69g Pumpkin seed
Calories 446kcal 117kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g g Pumpkin seed
Calcium 55mg 40mg Pumpkin seed
Iron 3.31mg 4.58mg Lablab
Magnesium 262mg 82mg Pumpkin seed
Phosphorus 92mg 120mg Lablab
Potassium 919mg 337mg Pumpkin seed
Sodium 18mg 7mg Lablab
Zinc 10.3mg 2.85mg Pumpkin seed
Copper 0.69mg 0.341mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.27mg Lablab
Vitamin B2 0.052mg 0.037mg Pumpkin seed
Vitamin B3 0.286mg 0.411mg Lablab
Vitamin B5 0.056mg 0.316mg Lablab
Vitamin B6 0.037mg 0.037mg
Folate 9µg 4µg Pumpkin seed
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.068mg Pumpkin seed
Threonine 0.683mg 0.315mg Pumpkin seed
Isoleucine 0.956mg 0.39mg Pumpkin seed
Leucine 1.572mg 0.691mg Pumpkin seed
Lysine 1.386mg 0.556mg Pumpkin seed
Methionine 0.417mg 0.065mg Pumpkin seed
Phenylalanine 0.924mg 0.41mg Pumpkin seed
Valine 1.491mg 0.422mg Pumpkin seed
Histidine 0.515mg 0.233mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.099g Lablab
Monounsaturated Fat 6.032g 0.026g Pumpkin seed
Polyunsaturated fat 8.844g 0.245g Pumpkin seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
10
Lablab
Mineral Summary Score
120
Pumpkin seed
64
Lablab

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 food.
Protein
111%
Pumpkin seed
49%
Lablab
Carbohydrates
54%
Pumpkin seed
21%
Lablab
Fats
90%
Pumpkin seed
3%
Lablab

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 3.571g)
Which food is lower in glycemic index?
Lablab
Lablab is lower in glycemic index (difference - 45)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $1.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.