Pumpkin seeds vs. Lupin Bean Raw — In-Depth Nutrition Comparison
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How are Pumpkin seeds and Lupin Bean Raw different?
- Pumpkin seeds are higher in Zinc, and Magnesium, however, Lupin Bean Raw is richer in Folate, Manganese, Vitamin B1, Phosphorus, Copper, Vitamin B6, Vitamin B5, and Iron.
- Daily need coverage for Folate from Lupin Bean Raw is 87% higher.
- Pumpkin seeds contain 2 times more Zinc than Lupin Bean Raw. While Pumpkin seeds contain 10.3mg of Zinc, Lupin Bean Raw 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.
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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.
| Contains more MagnesiumMagnesium | +32.3% |
| Contains more ZincZinc | +116.8% |
| Contains more CalciumCalcium | +220% |
| Contains more PotassiumPotassium | +10.2% |
| Contains more IronIron | +31.7% |
| Contains more CopperCopper | +48.1% |
| Contains more PhosphorusPhosphorus | +378.3% |
| Contains less SodiumSodium | -16.7% |
| Contains more ManganeseManganese | +380.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin CVitamin C | +1500% |
| Contains more Vitamin B1Vitamin B1 | +1782.4% |
| Contains more Vitamin B2Vitamin B2 | +323.1% |
| Contains more Vitamin B3Vitamin B3 | +665.7% |
| Contains more Vitamin B5Vitamin B5 | +1239.3% |
| Contains more Vitamin B6Vitamin B6 | +864.9% |
| Contains more FolateFolate | +3844.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
| Contains more FatsFats | +99.2% |
| Contains more CarbsCarbs | +33.1% |
| Contains more OtherOther | +15.9% |
| Contains more ProteinProtein | +95% |
| Contains more WaterWater | +132% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.67 g
Monounsaturated Fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated Fat:
Sat. Fat
1.156 g
Monounsaturated Fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
| Contains more Mono. FatMonounsaturated Fat | +53.1% |
| Contains more Poly. FatPolyunsaturated fat | +262.6% |
| Contains less Sat. FatSaturated Fat | -68.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 446kcal | 371kcal |
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| Protein | 18.55g | 36.17g |
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| Fats | 19.4g | 9.74g |
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| Vitamin C | 0.3mg | 4.8mg |
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| Net carbs | 35.35g | 21.47g |
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| Carbs | 53.75g | 40.37g |
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| Magnesium | 262mg | 198mg |
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| Calcium | 55mg | 176mg |
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| Potassium | 919mg | 1013mg |
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| Iron | 3.31mg | 4.36mg |
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| Fiber | 18.4g | 18.9g |
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| Copper | 0.69mg | 1.022mg |
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| Zinc | 10.3mg | 4.75mg |
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| Phosphorus | 92mg | 440mg |
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| Sodium | 18mg | 15mg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A | 3µg | 0µg |
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| Manganese | 0.496mg | 2.382mg |
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| Selenium | 8.2µg |
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| Vitamin B1 | 0.034mg | 0.64mg |
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| Vitamin B2 | 0.052mg | 0.22mg |
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| Vitamin B3 | 0.286mg | 2.19mg |
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| Vitamin B5 | 0.056mg | 0.75mg |
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| Vitamin B6 | 0.037mg | 0.357mg |
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| Folate | 9µg | 355µg |
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| Saturated Fat | 3.67g | 1.156g |
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| Monounsaturated Fat | 6.032g | 3.94g |
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| Polyunsaturated fat | 8.844g | 2.439g |
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| Tryptophan | 0.326mg | 0.289mg |
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| Threonine | 0.683mg | 1.331mg |
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| Isoleucine | 0.956mg | 1.615mg |
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| Leucine | 1.572mg | 2.743mg |
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| Lysine | 1.386mg | 1.933mg |
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| Methionine | 0.417mg | 0.255mg |
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| Phenylalanine | 0.924mg | 1.435mg |
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| Valine | 1.491mg | 1.51mg |
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| Histidine | 0.515mg | 1.03mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
51%
Minerals Daily Need Coverage Score
103%
146%
Comparison summary
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.1)
Which food contains less Sodium?
Lupin Bean Raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw is lower in Saturated Fat (difference - 2.514g)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean Raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)