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Pumpkin seed vs Lima bean - In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Lima bean

  • Pumpkin seed has more Zinc, Magnesium, Copper, Fiber, Potassium, and Iron, however Lima bean is higher in Folate, Vitamin B1, and Vitamin B6.
  • Pumpkin seed covers your daily Zinc needs 85% more than Lima bean.
  • Lima bean contains 41 times less Saturated Fat than Pumpkin seed. Pumpkin seed contains 3.67g of Saturated Fat, while Lima bean contains 0.089g.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Lima beans, large, mature seeds, cooked, boiled, without salt.

Infographic

Pumpkin seed vs Lima bean 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 Iron +38.5%
Contains more Calcium +223.5%
Contains more Potassium +80.9%
Contains more Magnesium +509.3%
Contains more Copper +193.6%
Contains more Zinc +984.2%
Contains more Phosphorus +20.7%
Contains less Sodium -88.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 6% 45% 31% 79% 26% 48% 1%
Contains more Iron +38.5%
Contains more Calcium +223.5%
Contains more Potassium +80.9%
Contains more Magnesium +509.3%
Contains more Copper +193.6%
Contains more Zinc +984.2%
Contains more Phosphorus +20.7%
Contains less Sodium -88.9%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +373.5%
Contains more Vitamin B3 +47.2%
Contains more Vitamin B5 +653.6%
Contains more Vitamin B6 +335.1%
Contains more Folate +822.2%
Equal in Vitamin B2 - 0.055
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 41% 13% 8% 26% 38% 0% 5% 63%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +373.5%
Contains more Vitamin B3 +47.2%
Contains more Vitamin B5 +653.6%
Contains more Vitamin B6 +335.1%
Contains more Folate +822.2%
Equal in Vitamin B2 - 0.055

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
16
Lima bean
Mineral Summary Score
120
Pumpkin seed
40
Lima bean

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
47%
Lima bean
Carbohydrates
54%
Pumpkin seed
21%
Lima bean
Fats
90%
Pumpkin seed
2%
Lima bean

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 Lima bean
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Lima bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 2.9g)
Which food contains less Sodium?
Lima bean
Lima bean contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Lima bean
Lima bean is lower in Saturated Fat (difference - 3.581g)
Which food is lower in glycemic index?
Lima bean
Lima bean is lower in glycemic index (difference - 32)
Which food is cheaper?
Lima bean
Lima bean is cheaper (difference - $1)
Which food is richer in vitamins?
Lima bean
Lima bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Pumpkin seed Lima bean Opinion
Calories 446 115 Pumpkin seed
Protein 18.55 7.8 Pumpkin seed
Fats 19.4 0.38 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 20.88 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 2.39 Pumpkin seed
Calcium 55 17 Pumpkin seed
Potassium 919 508 Pumpkin seed
Magnesium 262 43 Pumpkin seed
Sugar 2.9 Pumpkin seed
Fiber 18.4 7 Pumpkin seed
Copper 0.69 0.235 Pumpkin seed
Zinc 10.3 0.95 Pumpkin seed
Starch
Phosphorus 92 111 Lima bean
Sodium 18 2 Lima bean
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.18 Lima bean
Vitamin D 0 0
Vitamin B1 0.034 0.161 Lima bean
Vitamin B2 0.052 0.055 Lima bean
Vitamin B3 0.286 0.421 Lima bean
Vitamin B5 0.056 0.422 Lima bean
Vitamin B6 0.037 0.161 Lima bean
Vitamin B12 0 0
Vitamin K 2 Lima bean
Folate 9 83 Lima bean
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.089 Lima bean
Monounsaturated Fat 6.032 0.034 Pumpkin seed
Polyunsaturated fat 8.844 0.171 Pumpkin seed
Tryptophan 0.326 0.092 Pumpkin seed
Threonine 0.683 0.337 Pumpkin seed
Isoleucine 0.956 0.411 Pumpkin seed
Leucine 1.572 0.673 Pumpkin seed
Lysine 1.386 0.523 Pumpkin seed
Methionine 0.417 0.099 Pumpkin seed
Phenylalanine 0.924 0.449 Pumpkin seed
Valine 1.491 0.469 Pumpkin seed
Histidine 0.515 0.238 Pumpkin seed
Fructose

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. Lima bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.