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Pumpkin seed vs Lentil - In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seed and Lentil

  • Pumpkin seed has more Zinc, Magnesium, Copper, Fiber, and Potassium, while Lentil has more Folate, Phosphorus, Vitamin B5, and Vitamin B1.
  • Pumpkin seed covers your daily need of Zinc 82% more than Lentil.
  • Pumpkin seed contains 69 times more Saturated Fat than Lentil. While Pumpkin seed contains 3.67g of Saturated Fat, Lentil contains only 0.053g.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Lentils, mature seeds, cooked, boiled, without salt.

Infographic

Pumpkin seed vs Lentil 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 +189.5%
Contains more Magnesium +627.8%
Contains more Potassium +149.1%
Contains more Zinc +711%
Contains more Copper +174.9%
Contains more Phosphorus +95.7%
Contains less Sodium -88.9%
Equal in Iron - 3.33
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Contains more Calcium +189.5%
Contains more Magnesium +627.8%
Contains more Potassium +149.1%
Contains more Zinc +711%
Contains more Copper +174.9%
Contains more Phosphorus +95.7%
Contains less Sodium -88.9%
Equal in Iron - 3.33

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
:
9
Lentil
Contains more Vitamin A +675%
Contains more Vitamin C +400%
Contains more Vitamin B1 +397.1%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +270.6%
Contains more Vitamin B5 +1039.3%
Contains more Vitamin B6 +381.1%
Contains more Folate +1911.1%
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 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Contains more Vitamin A +675%
Contains more Vitamin C +400%
Contains more Vitamin B1 +397.1%
Contains more Vitamin B2 +40.4%
Contains more Vitamin B3 +270.6%
Contains more Vitamin B5 +1039.3%
Contains more Vitamin B6 +381.1%
Contains more Folate +1911.1%

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 Lentil
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Lentil Opinion
Net carbs 35.35g 12.23g Pumpkin seed
Protein 18.55g 9.02g Pumpkin seed
Fats 19.4g 0.38g Pumpkin seed
Carbs 53.75g 20.13g Pumpkin seed
Calories 446kcal 116kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 1.8g Pumpkin seed
Fiber 18.4g 7.9g Pumpkin seed
Calcium 55mg 19mg Pumpkin seed
Iron 3.31mg 3.33mg Lentil
Magnesium 262mg 36mg Pumpkin seed
Phosphorus 92mg 180mg Lentil
Potassium 919mg 369mg Pumpkin seed
Sodium 18mg 2mg Lentil
Zinc 10.3mg 1.27mg Pumpkin seed
Copper 0.69mg 0.251mg Pumpkin seed
Vitamin A 62IU 8IU Pumpkin seed
Vitamin E mg 0.11mg Lentil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 1.5mg Lentil
Vitamin B1 0.034mg 0.169mg Lentil
Vitamin B2 0.052mg 0.073mg Lentil
Vitamin B3 0.286mg 1.06mg Lentil
Vitamin B5 0.056mg 0.638mg Lentil
Vitamin B6 0.037mg 0.178mg Lentil
Folate 9µg 181µg Lentil
Vitamin B12 0µg 0µg
Vitamin K µg 1.7µg Lentil
Tryptophan 0.326mg 0.081mg Pumpkin seed
Threonine 0.683mg 0.323mg Pumpkin seed
Isoleucine 0.956mg 0.39mg Pumpkin seed
Leucine 1.572mg 0.654mg Pumpkin seed
Lysine 1.386mg 0.63mg Pumpkin seed
Methionine 0.417mg 0.077mg Pumpkin seed
Phenylalanine 0.924mg 0.445mg Pumpkin seed
Valine 1.491mg 0.448mg Pumpkin seed
Histidine 0.515mg 0.254mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 0.053g Lentil
Monounsaturated Fat 6.032g 0.064g Pumpkin seed
Polyunsaturated fat 8.844g 0.175g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Lentil
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
26
Lentil
Mineral Summary Score
120
Pumpkin seed
48
Lentil

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
54%
Lentil
Carbohydrates
54%
Pumpkin seed
20%
Lentil
Fats
90%
Pumpkin seed
2%
Lentil

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 1.8g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 3.617g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 29)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.1)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.