Pumpkin Seeds vs. Lima Beans

Nutrition comparison of Pumpkin Seeds and Lima Beans


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pumpkin seeds versus lima beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pumpkin seeds and lima beans:

  • Both lima beans and pumpkin seeds are high in calories, dietary fiber, iron and potassium.
  • Lima bean has 17.5 times less saturated fat than pumpkin seed.
  • Lima bean has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Lima bean is an excellent source of Vitamin C.
  • Pumpkin seed is a great source of calcium.
  • Pumpkin seed is an excellent source of protein.
Detailed nutritional comparison of pumpkin seeds and lima beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Lima Beans (Lima beans, immature seeds, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pumpkin Seeds src
Image of Lima Beans src

Here's an infographic summarizing the nutritional differences between pumpkin seeds and lima beans. marks particularly rich nutrients.


Calories and Carbs

calories

Both lima beans and pumpkin seeds are high in calories. Pumpkin seed has 295% more calories than lima bean - lima bean has 113 calories per 100 grams and pumpkin seed has 446 calories.

For macronutrient ratios, pumpkin seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to lima beans per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for lima beans, 23:70:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pumpkin Seeds Lima Beans
Protein 16% 23%
Carbohydrates 46% 70%
Fat 38% 7%
Alcohol ~ ~

carbohydrates

Pumpkin seed is high in carbohydrates and lima bean has 62% less carbohydrates than pumpkin seed - lima bean has 20.2g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.

dietary fiber

Both lima beans and pumpkin seeds are high in dietary fiber. Pumpkin seed has 276% more dietary fiber than lima bean - lima bean has 4.9g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.

sugar

Pumpkin seed has less sugar than lima bean - lima bean has 1.5g of sugar per 100 grams and pumpkin seed does not contain significant amounts.

Protein

protein

Pumpkin seed is an excellent source of protein and it has 171% more protein than lima bean - lima bean has 6.8g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

Lima bean has 17.5 times less saturated fat than pumpkin seed - lima bean has 0.2g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.

Vitamins

Vitamin C

Lima bean is an excellent source of Vitamin C and it has 77 times more Vitamin C than pumpkin seed - lima bean has 23.4mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.

Vitamin A

Lima beans and pumpkin seeds contain similar amounts of Vitamin A - lima bean has 10ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.

Vitamin E

Lima beans and pumpkin seeds contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

Vitamin K

Lima bean has more Vitamin K than pumpkin seed - lima bean has 5.6ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Lima bean has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both pumpkin seeds and lima beans contain significant amounts of riboflavin.

Pumpkin Seeds Lima Beans
Thiamin 0.034 MG 0.217 MG
Riboflavin 0.052 MG 0.103 MG
Niacin 0.286 MG 1.474 MG
Pantothenic acid 0.056 MG 0.247 MG
Vitamin B6 0.037 MG 0.204 MG
Folate 9 UG 34 UG

Minerals

calcium

Pumpkin seed is a great source of calcium and it has 62% more calcium than lima bean - lima bean has 34mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Both lima beans and pumpkin seeds are high in iron. Lima bean is very similar to lima bean for iron - lima bean has 3.1mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.

potassium

Both lima beans and pumpkin seeds are high in potassium. Pumpkin seed has 97% more potassium than lima bean - lima bean has 467mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both pumpkin seeds and lima beans contain significant amounts of alpha linoleic acid (ALA).

Pumpkin Seeds Lima Beans
alpha linoleic acid 0.077 G 0.136 G
Total 0.077 G 0.136 G

omega 6s

Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than lima bean per 100 grams.

Pumpkin Seeds Lima Beans
linoleic acid 8.759 G 0.283 G
Total 8.759 G 0.283 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pumpkin Seeds or Lima Beans .

Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Lima Beans (Lima beans, immature seeds, raw) .

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FAQ

Does lima beans or pumpkin seeds contain more calories in 100 grams?
Both lima beans and pumpkin seeds are high in calories. Pumpkin seed has 300% more calories than lima bean - lima bean has 113 calories in 100g and pumpkin seed has 446 calories.

Does lima beans or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and lima bean has 60% fewer carbohydrates than pumpkin seed - lima bean has 20.2g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.

Does lima beans or pumpkin seeds contain more iron?
Both lima beans and pumpkin seeds are high in iron. Lima bean is very similar to lima bean for iron - lima bean has 3.1mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.

Does lima beans or pumpkin seeds contain more potassium?
Both lima beans and pumpkin seeds are high in potassium. Pumpkin seed has 100% more potassium than lima bean - lima bean has 467mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.