Pumpkin seeds vs. Lablab — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and lablab

Pumpkin seeds have more zinc, magnesium, copper, potassium, and monounsaturated fat, while lablab has more vitamin B1, iron, and vitamin B5.
Pumpkin seeds' daily need coverage for zinc is 68% higher.
Lablab contains 232 times less monounsaturated fat than pumpkin seeds. Pumpkin seeds contain 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.

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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.

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%

~equal in Manganese ~0.482mg

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.

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 E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.037mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

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%
Saturated fat	3.67g	0.099g	16%
Calories	446kcal	117kcal	16%
Iron	3.31mg	4.58mg	16%
Monounsaturated fat	6.032g	0.026g	15%
Carbs	53.75g	20.69g	11%
Vitamin B5	0.056mg	0.316mg	5%
Selenium		2.8µg	5%
Phosphorus	92mg	120mg	4%
Calcium	55mg	40mg	2%
Vitamin B3	0.286mg	0.411mg	1%
Folate	9µg	4µg	1%
Vitamin B2	0.052mg	0.037mg	1%
Manganese	0.496mg	0.482mg	1%
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%