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.
Detailed nutritional comparison of lamb and pumpkin seeds 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: 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.


Image of Lamb src
Image of Pumpkin Seeds src

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 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 Lamb or Pumpkin Seeds .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.