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  6. Pumpkin seeds vs. Lentil soup

Pumpkin seeds vs. Lentil soup — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and lentil soup

  • The amount of zinc, copper, magnesium, iron, potassium, manganese, and polyunsaturated fat in pumpkin seeds is higher than in lentil soup.
  • Pumpkin seeds cover your daily zinc needs 91% more than lentil soup.
  • Lentil soup has 68 times less polyunsaturated fat than pumpkin seeds. Pumpkin seeds have 8.844g of polyunsaturated fat, while lentil soup has 0.13g.
  • Lentil soup contains less saturated fat.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Pumpkin seeds vs Lentil soup 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +2811.1%
Contains more CalciumCalcium +223.5%
Contains more PotassiumPotassium +538.2%
Contains more IronIron +209.3%
Contains more CopperCopper +885.7%
Contains more ZincZinc +3333.3%
Contains more PhosphorusPhosphorus +24.3%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +313.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin B2Vitamin B2 +15.6%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +105.9%
Contains more Vitamin B3Vitamin B3 +90.6%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +122.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Lentil soup DV% diff.
Zinc 10.3mg 0.3mg 91%
Fiber 18.4g 74%
Copper 0.69mg 0.07mg 69%
Magnesium 262mg 9mg 60%
Polyunsaturated fat 8.844g 0.13g 58%
Protein 18.55g 3.74g 30%
Iron 3.31mg 1.07mg 28%
Fats 19.4g 1.12g 28%
Potassium 919mg 144mg 23%
Sodium 18mg 532mg 22%
Calories 446kcal 56kcal 20%
Manganese 0.496mg 0.12mg 16%
Saturated fat 3.67g 0.45g 15%
Carbs 53.75g 8.16g 15%
Monounsaturated fat 6.032g 0.52g 14%
Vitamin B12 0µg 0.12µg 5%
Calcium 55mg 17mg 4%
Vitamin B6 0.037mg 0.09mg 4%
Folate 9µg 20µg 3%
Vitamin B1 0.034mg 0.07mg 3%
Phosphorus 92mg 74mg 3%
Vitamin B3 0.286mg 0.545mg 2%
Vitamin B5 0.056mg 0.14mg 2%
Vitamin C 0.3mg 1.7mg 2%
Vitamin B2 0.052mg 0.045mg 1%
Selenium 0.3µg 1%
Cholesterol 0mg 3mg 1%
Net carbs 35.35g 8.16g N/A
Vitamin A 3µg 7µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +396%
Contains more FatsFats +1632.1%
Contains more CarbsCarbs +558.7%
Contains more OtherOther +208.9%
Contains more WaterWater +1805.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +1060%
Contains more Poly. FatPolyunsaturated fat +6703.1%
Contains less Sat. FatSaturated fat -87.7%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.