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  6. Pumpkin seed vs. Lablab

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
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.
Pumpkin seed
Pumpkin seed
6
:
4
Lablab
Lablab
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%
Equal in Manganese - 0.482
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Lablab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
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%
Equal in Manganese - 0.482

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 seed
Pumpkin seed
4
:
3
Lablab
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
Pumpkin seed
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%
Lablab
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Lablab
Lablab
Contains more Protein +127.9%
Contains more Fats +3244.8%
Contains more Carbs +159.8%
Contains more Other +160.3%
Contains more Water +1436.2%
Pumpkin seed
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
Lablab
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more Protein +127.9%
Contains more Fats +3244.8%
Contains more Carbs +159.8%
Contains more Other +160.3%
Contains more Water +1436.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Lablab
Lablab
Contains more Monounsaturated Fat +23100%
Contains more Polyunsaturated fat +3509.8%
Contains less Saturated Fat -97.3%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Lablab
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Contains more Monounsaturated Fat +23100%
Contains more Polyunsaturated fat +3509.8%
Contains less Saturated Fat -97.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fiber 18.4g 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
Manganese 0.496mg 0.482mg Pumpkin seed
Selenium 2.8µg Lablab
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
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
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
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
10%
Lablab
Minerals Daily Need Coverage Score
103%
Pumpkin seed
59%
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

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. 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.