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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 cover 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% 1% 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% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Lupin Bean DV% diff.
Zinc 10.3mg 1.38mg 81%
Fiber 18.4g 2.8g 62%
Polyunsaturated fat 8.844g 0.73g 54%
Copper 0.69mg 0.231mg 51%
Magnesium 262mg 54mg 50%
Iron 3.31mg 1.2mg 26%
Fats 19.4g 2.92g 25%
Potassium 919mg 245mg 20%
Calories 446kcal 119kcal 16%
Carbs 53.75g 9.88g 15%
Saturated fat 3.67g 0.346g 15%
Folate 9µg 59µg 13%
Monounsaturated fat 6.032g 1.18g 12%
Manganese 0.496mg 0.676mg 8%
Vitamin B1 0.034mg 0.134mg 8%
Protein 18.55g 15.57g 6%
Selenium 2.6µg 5%
Phosphorus 92mg 128mg 5%
Vitamin B5 0.056mg 0.188mg 3%
Vitamin B6 0.037mg 0.009mg 2%
Sodium 18mg 4mg 1%
Vitamin C 0.3mg 1.1mg 1%
Vitamin B3 0.286mg 0.495mg 1%
Net carbs 35.35g 7.08g N/A
Calcium 55mg 51mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B2 0.052mg 0.053mg 0%
Tryptophan 0.326mg 0.125mg 0%
Threonine 0.683mg 0.573mg 0%
Isoleucine 0.956mg 0.695mg 0%
Leucine 1.572mg 1.181mg 0%
Lysine 1.386mg 0.832mg 0%
Methionine 0.417mg 0.11mg 0%
Phenylalanine 0.924mg 0.618mg 0%
Valine 1.491mg 0.65mg 0%
Histidine 0.515mg 0.443mg 0%

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%

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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.