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  6. Pumpkin seeds vs. Lima bean

Pumpkin seeds vs. Lima bean — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seeds and Lima bean

  • Pumpkin seeds have more Zinc, Magnesium, Copper, Fiber, Potassium, and Iron, however, Lima bean is higher in Folate, Vitamin B1, and Vitamin B6.
  • Pumpkin seeds covers your daily Zinc needs 85% more than Lima bean.
  • Lima bean contains 41 times less Saturated Fat than Pumpkin seeds. Pumpkin seeds contain 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 seeds vs Lima bean 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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more MagnesiumMagnesium +509.3%
Contains more CalciumCalcium +223.5%
Contains more PotassiumPotassium +80.9%
Contains more IronIron +38.5%
Contains more CopperCopper +193.6%
Contains more ZincZinc +984.2%
Contains more PhosphorusPhosphorus +20.7%
Contains less SodiumSodium -88.9%
~equal in Manganese ~0.516mg

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% 3.7% 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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +373.5%
Contains more Vitamin B3Vitamin B3 +47.2%
Contains more Vitamin B5Vitamin B5 +653.6%
Contains more Vitamin B6Vitamin B6 +335.1%
Contains more FolateFolate +822.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B12 ~0µg

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
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more ProteinProtein +137.8%
Contains more FatsFats +5005.3%
Contains more CarbsCarbs +157.4%
Contains more OtherOther +230.4%
Contains more WaterWater +1450.9%

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
30% 12% 58%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated Fat +17641.2%
Contains more Poly. FatPolyunsaturated fat +5071.9%
Contains less Sat. FatSaturated Fat -97.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds 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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Lima bean Opinion
Calories 446kcal 115kcal Pumpkin seeds
Protein 18.55g 7.8g Pumpkin seeds
Fats 19.4g 0.38g Pumpkin seeds
Vitamin C 0.3mg 0mg Pumpkin seeds
Net carbs 35.35g 13.88g Pumpkin seeds
Carbs 53.75g 20.88g Pumpkin seeds
Magnesium 262mg 43mg Pumpkin seeds
Calcium 55mg 17mg Pumpkin seeds
Potassium 919mg 508mg Pumpkin seeds
Iron 3.31mg 2.39mg Pumpkin seeds
Sugar 2.9g Pumpkin seeds
Fiber 18.4g 7g Pumpkin seeds
Copper 0.69mg 0.235mg Pumpkin seeds
Zinc 10.3mg 0.95mg Pumpkin seeds
Phosphorus 92mg 111mg Lima bean
Sodium 18mg 2mg Lima bean
Vitamin A 62IU 0IU Pumpkin seeds
Vitamin A 3µg 0µg Pumpkin seeds
Vitamin E 0.18mg Lima bean
Manganese 0.496mg 0.516mg Lima bean
Selenium 4.5µg Lima bean
Vitamin B1 0.034mg 0.161mg Lima bean
Vitamin B2 0.052mg 0.055mg Lima bean
Vitamin B3 0.286mg 0.421mg Lima bean
Vitamin B5 0.056mg 0.422mg Lima bean
Vitamin B6 0.037mg 0.161mg Lima bean
Vitamin K 2µg Lima bean
Folate 9µg 83µg Lima bean
Choline 32.5mg Lima bean
Saturated Fat 3.67g 0.089g Lima bean
Monounsaturated Fat 6.032g 0.034g Pumpkin seeds
Polyunsaturated fat 8.844g 0.171g Pumpkin seeds
Tryptophan 0.326mg 0.092mg Pumpkin seeds
Threonine 0.683mg 0.337mg Pumpkin seeds
Isoleucine 0.956mg 0.411mg Pumpkin seeds
Leucine 1.572mg 0.673mg Pumpkin seeds
Lysine 1.386mg 0.523mg Pumpkin seeds
Methionine 0.417mg 0.099mg Pumpkin seeds
Phenylalanine 0.924mg 0.449mg Pumpkin seeds
Valine 1.491mg 0.469mg Pumpkin seeds
Histidine 0.515mg 0.238mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Lima bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 seeds
16%
Lima bean
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
41%
Lima bean

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds 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)

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. 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.