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  6. Pumpkin seeds vs. Lupin Bean

Pumpkin seeds vs. Lupin Bean — In-Depth Nutrition Comparison

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Significant differences between Pumpkin seeds and Lupin Bean

  • Pumpkin seeds have more Zinc, Fiber, Copper, Magnesium, Iron, and Potassium, however, Lupin Bean is richer in Folate, Vitamin B1, and Manganese.
  • Pumpkin seeds covers your daily Zinc needs 81% more than Lupin Bean.
  • Lupin Bean has 11 times less Saturated Fat than Pumpkin seeds. Pumpkin seeds have 3.67g of Saturated Fat, while Lupin Bean has 0.346g.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Pumpkin seeds 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" 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +385.2%
Contains more PotassiumPotassium +275.1%
Contains more IronIron +175.8%
Contains more CopperCopper +198.7%
Contains more ZincZinc +646.4%
Contains more PhosphorusPhosphorus +39.1%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +36.3%
~equal in Calcium ~51mg

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 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +785.7%
Contains more Vitamin B6Vitamin B6 +311.1%
Contains more Vitamin CVitamin C +266.7%
Contains more Vitamin B1Vitamin B1 +294.1%
Contains more Vitamin B3Vitamin B3 +73.1%
Contains more Vitamin B5Vitamin B5 +235.7%
Contains more FolateFolate +555.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more ProteinProtein +19.1%
Contains more FatsFats +564.4%
Contains more CarbsCarbs +444%
Contains more OtherOther +590.9%
Contains more WaterWater +1479.6%

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
15% 52% 32%
Saturated Fat: Sat. Fat 0.346 g
Monounsaturated Fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated Fat +411.2%
Contains more Poly. FatPolyunsaturated fat +1111.5%
Contains less Sat. FatSaturated Fat -90.6%

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 Lupin Bean
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Lupin Bean Opinion
Calories 446kcal 119kcal Pumpkin seeds
Protein 18.55g 15.57g Pumpkin seeds
Fats 19.4g 2.92g Pumpkin seeds
Vitamin C 0.3mg 1.1mg Lupin Bean
Net carbs 35.35g 7.08g Pumpkin seeds
Carbs 53.75g 9.88g Pumpkin seeds
Magnesium 262mg 54mg Pumpkin seeds
Calcium 55mg 51mg Pumpkin seeds
Potassium 919mg 245mg Pumpkin seeds
Iron 3.31mg 1.2mg Pumpkin seeds
Fiber 18.4g 2.8g Pumpkin seeds
Copper 0.69mg 0.231mg Pumpkin seeds
Zinc 10.3mg 1.38mg Pumpkin seeds
Phosphorus 92mg 128mg Lupin Bean
Sodium 18mg 4mg Lupin Bean
Vitamin A 62IU 7IU Pumpkin seeds
Vitamin A 3µg 0µg Pumpkin seeds
Manganese 0.496mg 0.676mg Lupin Bean
Selenium 2.6µg Lupin Bean
Vitamin B1 0.034mg 0.134mg Lupin Bean
Vitamin B2 0.052mg 0.053mg Lupin Bean
Vitamin B3 0.286mg 0.495mg Lupin Bean
Vitamin B5 0.056mg 0.188mg Lupin Bean
Vitamin B6 0.037mg 0.009mg Pumpkin seeds
Folate 9µg 59µg Lupin Bean
Saturated Fat 3.67g 0.346g Lupin Bean
Monounsaturated Fat 6.032g 1.18g Pumpkin seeds
Polyunsaturated fat 8.844g 0.73g Pumpkin seeds
Tryptophan 0.326mg 0.125mg Pumpkin seeds
Threonine 0.683mg 0.573mg Pumpkin seeds
Isoleucine 0.956mg 0.695mg Pumpkin seeds
Leucine 1.572mg 1.181mg Pumpkin seeds
Lysine 1.386mg 0.832mg Pumpkin seeds
Methionine 0.417mg 0.11mg Pumpkin seeds
Phenylalanine 0.924mg 0.618mg Pumpkin seeds
Valine 1.491mg 0.65mg Pumpkin seeds
Histidine 0.515mg 0.443mg Pumpkin seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Lupin 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
9%
Lupin Bean
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
39%
Lupin Bean

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.1)
Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 3.324g)
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)

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.