Lentils vs. Pumpkin Seeds
Nutrition comparison of Cooked Lentils and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and pumpkin seeds:
- Both pumpkin seeds and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Lentil has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lentil has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed is a great source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and lentils are high in calories. Pumpkin seed has 284% more calories than lentil - pumpkin seed has 446 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Lentils has a macronutrient ratio of 30:67:3 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Pumpkin Seeds | |
|---|---|---|
| Protein | 30% | 16% |
| Carbohydrates | 67% | 46% |
| Fat | 3% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and lentil has 63% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both pumpkin seeds and lentils are high in dietary fiber. Pumpkin seed has 133% more dietary fiber than lentil - pumpkin seed has 18.4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Pumpkin seed has less sugar than lentil - lentil has 1.8g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and lentils are high in protein. Pumpkin seed has 106% more protein than lentil - pumpkin seed has 18.6g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Lentil has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and lentils contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Pumpkin seeds and lentils contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and pumpkin seeds contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Lentils and pumpkin seeds contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Lentil has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both lentils and pumpkin seeds contain significant amounts of riboflavin.
| Lentils | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.169 MG | 0.034 MG |
| Riboflavin | 0.073 MG | 0.052 MG |
| Niacin | 1.06 MG | 0.286 MG |
| Pantothenic acid | 0.638 MG | 0.056 MG |
| Vitamin B6 | 0.178 MG | 0.037 MG |
| Folate | 181 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 189% more calcium than lentil - pumpkin seed has 55mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both pumpkin seeds and lentils are high in iron. Pumpkin seed is very similar to pumpkin seed for iron - pumpkin seed has 3.3mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both pumpkin seeds and lentils are high in potassium. Pumpkin seed has 149% more potassium than lentil - pumpkin seed has 919mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.077 G |
| Total | 0.037 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than lentil per 100 grams.
| Lentils | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.137 G | 8.759 G |
| Total | 0.137 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cooked Lentils g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or lentils contain more calories in 100 grams?Both pumpkin seeds and lentils are high in calories. Pumpkin seed has 280% more calories than lentil - pumpkin seed has 446 calories in 100g and lentil has 116 calories.
Does pumpkin seeds or lentils have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and lentil has 60% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does pumpkin seeds or lentils contain more iron?
Both pumpkin seeds and lentils are high in iron. Pumpkin seed is very similar to pumpkin seed for iron - pumpkin seed has 3.3mg of iron in 100 grams and lentil has 3.3mg of iron.
Does pumpkin seeds or lentils contain more potassium?
Both pumpkin seeds and lentils are high in potassium. Pumpkin seed has 150% more potassium than lentil - pumpkin seed has 919mg of potassium in 100 grams and lentil has 369mg of potassium.