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.
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.
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, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Lima Beans | |
|---|---|---|
| Protein | 16% | 24% |
| 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 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Lima Beans (Lima beans, immature seeds, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Lima Beans 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 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.