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  6. Pumpkin seed vs. Lamb

Pumpkin seed vs. Lamb — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Lamb

  • Pumpkin seed has more Fiber, Copper, Magnesium, Zinc, Manganese, and Potassium, however, Lamb is higher in Vitamin B12, and Vitamin B3.
  • Lamb covers your daily Vitamin B12 needs 106% more than Pumpkin seed.
  • Pumpkin seed has less Saturated Fat.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Pumpkin seed vs Lamb 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
8
:
2
Lamb
Lamb
Contains more Calcium +223.5%
Contains more Iron +76.1%
Contains more Magnesium +1039.1%
Contains more Potassium +196.5%
Contains less Sodium -75%
Contains more Zinc +130.9%
Contains more Copper +479.8%
Contains more Manganese +2154.5%
Contains more Phosphorus +104.3%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Lamb
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Contains more Calcium +223.5%
Contains more Iron +76.1%
Contains more Magnesium +1039.1%
Contains more Potassium +196.5%
Contains less Sodium -75%
Contains more Zinc +130.9%
Contains more Copper +479.8%
Contains more Manganese +2154.5%
Contains more Phosphorus +104.3%

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.
Pumpkin seed
Pumpkin seed
2
:
10
Lamb
Lamb
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B2 +380.8%
Contains more Vitamin B3 +2228.7%
Contains more Vitamin B5 +1078.6%
Contains more Vitamin B6 +251.4%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
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%
Lamb
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 12%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B2 +380.8%
Contains more Vitamin B3 +2228.7%
Contains more Vitamin B5 +1078.6%
Contains more Vitamin B6 +251.4%
Contains more Folate +100%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
3
Lamb
Lamb
Contains more Carbs +∞%
Contains more Other +363.4%
Contains more Protein +32.2%
Contains more Water +1093.8%
Equal in Fats - 20.94
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
Lamb
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more Carbs +∞%
Contains more Other +363.4%
Contains more Protein +32.2%
Contains more Water +1093.8%
Equal in Fats - 20.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Lamb
Lamb
Contains less Saturated Fat -58.4%
Contains more Polyunsaturated fat +485.7%
Contains more Monounsaturated Fat +46.2%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Lamb
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Contains less Saturated Fat -58.4%
Contains more Polyunsaturated fat +485.7%
Contains more Monounsaturated Fat +46.2%

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 Lamb
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pumpkin seed Lamb Opinion
Net carbs 35.35g 0g Pumpkin seed
Protein 18.55g 24.52g Lamb
Fats 19.4g 20.94g Lamb
Carbs 53.75g 0g Pumpkin seed
Calories 446kcal 294kcal Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 17mg Pumpkin seed
Iron 3.31mg 1.88mg Pumpkin seed
Magnesium 262mg 23mg Pumpkin seed
Phosphorus 92mg 188mg Lamb
Potassium 919mg 310mg Pumpkin seed
Sodium 18mg 72mg Pumpkin seed
Zinc 10.3mg 4.46mg Pumpkin seed
Copper 0.69mg 0.119mg Pumpkin seed
Manganese 0.496mg 0.022mg Pumpkin seed
Selenium 26.4µg Lamb
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.14mg Lamb
Vitamin D 0IU 2IU Lamb
Vitamin D 0µg 0.1µg Lamb
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.1mg Lamb
Vitamin B2 0.052mg 0.25mg Lamb
Vitamin B3 0.286mg 6.66mg Lamb
Vitamin B5 0.056mg 0.66mg Lamb
Vitamin B6 0.037mg 0.13mg Lamb
Folate 9µg 18µg Lamb
Vitamin B12 0µg 2.55µg Lamb
Vitamin K 4.6µg Lamb
Tryptophan 0.326mg 0.287mg Pumpkin seed
Threonine 0.683mg 1.05mg Lamb
Isoleucine 0.956mg 1.183mg Lamb
Leucine 1.572mg 1.908mg Lamb
Lysine 1.386mg 2.166mg Lamb
Methionine 0.417mg 0.629mg Lamb
Phenylalanine 0.924mg 0.998mg Lamb
Valine 1.491mg 1.323mg Pumpkin seed
Histidine 0.515mg 0.777mg Lamb
Cholesterol 0mg 97mg Pumpkin seed
Saturated Fat 3.67g 8.83g Pumpkin seed
Monounsaturated Fat 6.032g 8.82g Lamb
Polyunsaturated fat 8.844g 1.51g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Lamb
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
52%
Lamb
Minerals Daily Need Coverage Score
103%
Pumpkin seed
52%
Lamb

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 5.16g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.1)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.