Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Pumpkin seed vs Lupin Bean - In-Depth Nutrition Comparison

Compare

How are Pumpkin seed and Lupin Bean different?

  • Pumpkin seed is higher in Zinc, and Magnesium, however Lupin Bean is richer in Folate, Manganese, Vitamin B1, Phosphorus, Copper, Vitamin B6, Vitamin B5, and Iron.
  • Daily need coverage for Folate from Lupin Bean is 87% higher.
  • Pumpkin seed contains 2 times more Zinc than Lupin Bean. While Pumpkin seed contains 10.3mg of Zinc, Lupin Bean contains only 4.75mg.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Lupins, mature seeds, raw are the varieties used in this article.

Infographic

Pumpkin seed vs Lupin Bean infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +32.3%
Contains more Zinc +116.8%
Contains more Iron +31.7%
Contains more Calcium +220%
Contains more Potassium +10.2%
Contains more Copper +48.1%
Contains more Phosphorus +378.3%
Contains less Sodium -16.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Contains more Magnesium +32.3%
Contains more Zinc +116.8%
Contains more Iron +31.7%
Contains more Calcium +220%
Contains more Potassium +10.2%
Contains more Copper +48.1%
Contains more Phosphorus +378.3%
Contains less Sodium -16.7%

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 A +∞%
Contains more Vitamin C +1500%
Contains more Vitamin B1 +1782.4%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +665.7%
Contains more Vitamin B5 +1239.3%
Contains more Vitamin B6 +864.9%
Contains more Folate +3844.4%
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 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Contains more Vitamin A +∞%
Contains more Vitamin C +1500%
Contains more Vitamin B1 +1782.4%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +665.7%
Contains more Vitamin B5 +1239.3%
Contains more Vitamin B6 +864.9%
Contains more Folate +3844.4%

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
55
Lupin Bean
Mineral Summary Score
120
Pumpkin seed
138
Lupin 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
217%
Lupin Bean
Carbohydrates
54%
Pumpkin seed
40%
Lupin Bean
Fats
90%
Pumpkin seed
45%
Lupin 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 Lupin Bean
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.1)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 2.514g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Pumpkin seed Lupin Bean Opinion
Calories 446 371 Pumpkin seed
Protein 18.55 36.17 Lupin Bean
Fats 19.4 9.74 Pumpkin seed
Vitamin C 0.3 4.8 Lupin Bean
Carbs 53.75 40.37 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 4.36 Lupin Bean
Calcium 55 176 Lupin Bean
Potassium 919 1013 Lupin Bean
Magnesium 262 198 Pumpkin seed
Sugar
Fiber 18.4 18.9 Lupin Bean
Copper 0.69 1.022 Lupin Bean
Zinc 10.3 4.75 Pumpkin seed
Starch
Phosphorus 92 440 Lupin Bean
Sodium 18 15 Lupin Bean
Vitamin A 62 0 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.64 Lupin Bean
Vitamin B2 0.052 0.22 Lupin Bean
Vitamin B3 0.286 2.19 Lupin Bean
Vitamin B5 0.056 0.75 Lupin Bean
Vitamin B6 0.037 0.357 Lupin Bean
Vitamin B12 0 0
Vitamin K
Folate 9 355 Lupin Bean
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 1.156 Lupin Bean
Monounsaturated Fat 6.032 3.94 Pumpkin seed
Polyunsaturated fat 8.844 2.439 Pumpkin seed
Tryptophan 0.326 0.289 Pumpkin seed
Threonine 0.683 1.331 Lupin Bean
Isoleucine 0.956 1.615 Lupin Bean
Leucine 1.572 2.743 Lupin Bean
Lysine 1.386 1.933 Lupin Bean
Methionine 0.417 0.255 Pumpkin seed
Phenylalanine 0.924 1.435 Lupin Bean
Valine 1.491 1.51 Lupin Bean
Histidine 0.515 1.03 Lupin Bean
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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.