Lamb vs. Pumpkin Seeds
Nutrition comparison of Cooked Lamb 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
lamb
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and pumpkin seeds:
- Both pumpkin seeds and lamb are high in calories, potassium and protein.
- Lamb has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) 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 lamb are high in calories. Pumpkin seed has 58% more calories than lamb - pumpkin seed has 446 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, lamb is heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Lamb has a macronutrient ratio of 36:0:64 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Pumpkin Seeds | |
|---|---|---|
| Protein | 36% | 16% |
| Carbohydrates | ~ | 46% |
| Fat | 64% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and lamb has less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than lamb - pumpkin seed has 18.4g of dietary fiber per 100 grams and lamb does not contain significant amounts.
Protein
protein
Both pumpkin seeds and lamb are high in protein. Lamb has 33% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Lamb is high in saturated fat and pumpkin seed has 55% less saturated fat than lamb - pumpkin seed has 3.7g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and lamb contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and lamb does not contain significant amounts.
Vitamin A
Pumpkin seeds and lamb contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Lamb and pumpkin seeds contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Lamb and pumpkin seeds contain similar amounts of Vitamin E - lamb has 0.14mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Lamb has more Vitamin K than pumpkin seed - lamb has 5.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Lamb has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Lamb | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.1 MG | 0.034 MG |
| Riboflavin | 0.25 MG | 0.052 MG |
| Niacin | 6.7 MG | 0.286 MG |
| Pantothenic acid | 0.66 MG | 0.056 MG |
| Vitamin B6 | 0.14 MG | 0.037 MG |
| Folate | 19 UG | 9 UG |
| Vitamin B12 | 2.61 UG | ~ |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 150% more calcium than lamb - pumpkin seed has 55mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 85% more iron than lamb - pumpkin seed has 3.3mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Both pumpkin seeds and lamb are high in potassium. Pumpkin seed has 171% more potassium than lamb - pumpkin seed has 919mg of potassium per 100 grams and lamb has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lamb has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Lamb | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.077 G |
| Total | 0.26 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than lamb per 100 grams.
| Lamb | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 1.07 G | 8.759 G |
| other omega 6 | 0.07 G | ~ |
| Total | 1.14 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: Lamb (Lamb, ground, cooked, broiled) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cooked Lamb 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 lamb contain more calories in 100 grams?Both pumpkin seeds and lamb are high in calories. Pumpkin seed has 60% more calories than lamb - pumpkin seed has 446 calories in 100g and lamb has 283 calories.
Is pumpkin seeds or lamb better for protein?
Both pumpkin seeds and lamb are high in protein. Lamb has 30% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and lamb has 24.8g of protein.
Does pumpkin seeds or lamb have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and lamb has fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and lamb has no carbs..
Does pumpkin seeds or lamb contain more iron?
Pumpkin seed is an abundant source of iron and it has 90% more iron than lamb - pumpkin seed has 3.3mg of iron in 100 grams and lamb has 1.8mg of iron.
Does pumpkin seeds or lamb contain more potassium?
Both pumpkin seeds and lamb are high in potassium. Pumpkin seed has 170% more potassium than lamb - pumpkin seed has 919mg of potassium in 100 grams and lamb has 339mg of potassium.