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Pumpkin seed vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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How are Pumpkin seed and Lupin Bean Raw different?

  • Pumpkin seed is 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 seed contains 2 times more Zinc than Lupin Bean Raw. While Pumpkin seed contains 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.

Infographic

Pumpkin seed vs Lupin Bean Raw 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.
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%
Contains more Manganese +380.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
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%
Contains more Manganese +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 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 Choline Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +99.2%
Contains more Carbs +33.1%
Contains more Other +15.9%
Contains more Protein +95%
Contains more Water +132%
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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more Fats +99.2%
Contains more Carbs +33.1%
Contains more Other +15.9%
Contains more Protein +95%
Contains more Water +132%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +53.1%
Contains more Polyunsaturated fat +262.6%
Contains less Saturated Fat -68.5%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains more Monounsaturated Fat +53.1%
Contains more Polyunsaturated fat +262.6%
Contains less Saturated 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.
Pumpkin seed Lupin Bean Raw
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Lupin Bean Raw Opinion
Net carbs 35.35g 21.47g Pumpkin seed
Protein 18.55g 36.17g Lupin Bean Raw
Fats 19.4g 9.74g Pumpkin seed
Carbs 53.75g 40.37g Pumpkin seed
Calories 446kcal 371kcal Pumpkin seed
Fiber 18.4g 18.9g Lupin Bean Raw
Calcium 55mg 176mg Lupin Bean Raw
Iron 3.31mg 4.36mg Lupin Bean Raw
Magnesium 262mg 198mg Pumpkin seed
Phosphorus 92mg 440mg Lupin Bean Raw
Potassium 919mg 1013mg Lupin Bean Raw
Sodium 18mg 15mg Lupin Bean Raw
Zinc 10.3mg 4.75mg Pumpkin seed
Copper 0.69mg 1.022mg Lupin Bean Raw
Manganese 0.496mg 2.382mg Lupin Bean Raw
Selenium 8.2µg Lupin Bean Raw
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin C 0.3mg 4.8mg Lupin Bean Raw
Vitamin B1 0.034mg 0.64mg Lupin Bean Raw
Vitamin B2 0.052mg 0.22mg Lupin Bean Raw
Vitamin B3 0.286mg 2.19mg Lupin Bean Raw
Vitamin B5 0.056mg 0.75mg Lupin Bean Raw
Vitamin B6 0.037mg 0.357mg Lupin Bean Raw
Folate 9µg 355µg Lupin Bean Raw
Tryptophan 0.326mg 0.289mg Pumpkin seed
Threonine 0.683mg 1.331mg Lupin Bean Raw
Isoleucine 0.956mg 1.615mg Lupin Bean Raw
Leucine 1.572mg 2.743mg Lupin Bean Raw
Lysine 1.386mg 1.933mg Lupin Bean Raw
Methionine 0.417mg 0.255mg Pumpkin seed
Phenylalanine 0.924mg 1.435mg Lupin Bean Raw
Valine 1.491mg 1.51mg Lupin Bean Raw
Histidine 0.515mg 1.03mg Lupin Bean Raw
Saturated Fat 3.67g 1.156g Lupin Bean Raw
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 Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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 seed
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
103%
Pumpkin seed
146%
Lupin Bean Raw

Comparison summary

Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.1)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 2.514g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw 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)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Lupin Bean Raw - 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.