Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

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
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 Calcium +220%
Contains more Iron +31.7%
Contains more Phosphorus +378.3%
Contains more Potassium +10.2%
Contains less Sodium -16.7%
Contains more Copper +48.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains more Magnesium +32.3%
Contains more Zinc +116.8%
Contains more Calcium +220%
Contains more Iron +31.7%
Contains more Phosphorus +378.3%
Contains more Potassium +10.2%
Contains less Sodium -16.7%
Contains more Copper +48.1%

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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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%

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 Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Lupin Bean Opinion
Net carbs 35.35g 21.47g Pumpkin seed
Protein 18.55g 36.17g Lupin Bean
Fats 19.4g 9.74g Pumpkin seed
Carbs 53.75g 40.37g Pumpkin seed
Calories 446kcal 371kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g 18.9g Lupin Bean
Calcium 55mg 176mg Lupin Bean
Iron 3.31mg 4.36mg Lupin Bean
Magnesium 262mg 198mg Pumpkin seed
Phosphorus 92mg 440mg Lupin Bean
Potassium 919mg 1013mg Lupin Bean
Sodium 18mg 15mg Lupin Bean
Zinc 10.3mg 4.75mg Pumpkin seed
Copper 0.69mg 1.022mg Lupin Bean
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 4.8mg Lupin Bean
Vitamin B1 0.034mg 0.64mg Lupin Bean
Vitamin B2 0.052mg 0.22mg Lupin Bean
Vitamin B3 0.286mg 2.19mg Lupin Bean
Vitamin B5 0.056mg 0.75mg Lupin Bean
Vitamin B6 0.037mg 0.357mg Lupin Bean
Folate 9µg 355µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.289mg Pumpkin seed
Threonine 0.683mg 1.331mg Lupin Bean
Isoleucine 0.956mg 1.615mg Lupin Bean
Leucine 1.572mg 2.743mg Lupin Bean
Lysine 1.386mg 1.933mg Lupin Bean
Methionine 0.417mg 0.255mg Pumpkin seed
Phenylalanine 0.924mg 1.435mg Lupin Bean
Valine 1.491mg 1.51mg Lupin Bean
Histidine 0.515mg 1.03mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 1.156g Lupin Bean
Monounsaturated Fat 6.032g 3.94g Pumpkin seed
Polyunsaturated fat 8.844g 2.439g Pumpkin seed

Which food is preferable for your diet?

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

People also compare

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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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.