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  6. Pumpkin seed vs. Lima bean

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
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
6
:
4
Lima bean
Lima bean
Contains more Calcium +223.5%
Contains more Iron +38.5%
Contains more Magnesium +509.3%
Contains more Potassium +80.9%
Contains more Zinc +984.2%
Contains more Copper +193.6%
Contains more Phosphorus +20.7%
Contains less Sodium -88.9%
Equal in Manganese - 0.516
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Lima bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 90% 31% 48% 45% 1% 26% 79% 68% 25%
Contains more Calcium +223.5%
Contains more Iron +38.5%
Contains more Magnesium +509.3%
Contains more Potassium +80.9%
Contains more Zinc +984.2%
Contains more Copper +193.6%
Contains more Phosphorus +20.7%
Contains less Sodium -88.9%
Equal in Manganese - 0.516

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
:
8
Lima bean
Lima bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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
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%
Lima bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 41% 13% 8% 26% 38% 63% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Lima bean
Lima bean
Contains more Protein +137.8%
Contains more Fats +5005.3%
Contains more Carbs +157.4%
Contains more Other +230.4%
Contains more Water +1450.9%
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
Lima bean
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 Protein +137.8%
Contains more Fats +5005.3%
Contains more Carbs +157.4%
Contains more Other +230.4%
Contains more Water +1450.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Lima bean
Lima bean
Contains more Monounsaturated Fat +17641.2%
Contains more Polyunsaturated fat +5071.9%
Contains less Saturated Fat -97.6%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Lima bean
30% 12% 58%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.171 g
Contains more Monounsaturated Fat +17641.2%
Contains more Polyunsaturated fat +5071.9%
Contains less Saturated 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 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Lima bean
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
16%
Lima bean
Minerals Daily Need Coverage Score
103%
Pumpkin seed
41%
Lima bean

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)

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. 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.