Lentils vs. Raw Pumpkin Seeds
Nutrition comparison of Cooked Lentils and Raw 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
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and raw pumpkin seeds:
- Both lentils and raw pumpkin seeds are high in calories, dietary fiber, iron, potassium and protein.
- Raw pumpkin seed has more niacin, however, lentil contains more pantothenic acid and folate.
- Raw pumpkin seed is a great source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lentils and raw pumpkin seeds are high in calories. Raw pumpkin seed has 382% more calories than lentil - lentil has 116 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, lentils is heavier in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Lentils has a macronutrient ratio of 30:67:3 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 30% | 20% |
| Carbohydrates | 67% | 7% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pumpkin seed has 47% less carbohydrates than lentil - lentil has 20.1g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both lentils and raw pumpkin seeds are high in dietary fiber. Lentil has 32% more dietary fiber than raw pumpkin seed - lentil has 7.9g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Lentils and raw pumpkin seeds contain similar amounts of sugar - lentil has 1.8g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both lentils and raw pumpkin seeds are high in protein. Raw pumpkin seed has 235% more protein than lentil - lentil has 9g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and lentil has 99% less saturated fat than raw pumpkin seed - lentil has 0.05g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Lentils and raw pumpkin seeds contain similar amounts of Vitamin C - lentil has 1.5mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Raw pumpkin seeds and lentils contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 18 times more Vitamin E than lentil - lentil has 0.11mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Lentils and raw pumpkin seeds contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more niacin, however, lentil contains more pantothenic acid and folate. Both lentils and raw pumpkin seeds contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Lentils | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.169 MG | 0.273 MG |
| Riboflavin | 0.073 MG | 0.153 MG |
| Niacin | 1.06 MG | 4.987 MG |
| Pantothenic acid | 0.638 MG | ~ |
| Vitamin B6 | 0.178 MG | 0.143 MG |
| Folate | 181 UG | 58 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 142% more calcium than lentil - lentil has 19mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both lentils and raw pumpkin seeds are high in iron. Raw pumpkin seed has 165% more iron than lentil - lentil has 3.3mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both lentils and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 119% more potassium than lentil - lentil has 369mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both lentils and raw pumpkin seeds contain small amounts of beta-carotene.
| Lentils | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 5 UG | 9 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 74 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.12 G |
| Total | 0.037 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than lentil per 100 grams.
| Lentils | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.137 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 0.137 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Cooked Lentils g
()
|
Daily Values (%) |
Raw Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 lentils or raw pumpkin seeds contain more calories in 100 grams?Both lentils and raw pumpkin seeds are high in calories. Raw pumpkin seed has 380% more calories than lentil - lentil has 116 calories in 100g and raw pumpkin seed has 559 calories.
Does lentils or raw pumpkin seeds have more carbohydrates?
By weight, raw pumpkin seed has 50% fewer carbohydrates than lentil - lentil has 20.1g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does lentils or raw pumpkin seeds contain more iron?
Both lentils and raw pumpkin seeds are high in iron. Raw pumpkin seed has 170% more iron than lentil - lentil has 3.3mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does lentils or raw pumpkin seeds contain more potassium?
Both lentils and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 120% more potassium than lentil - lentil has 369mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.