Side-by-Side Comparison

Lentils (Cooked / Boiled) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked lentils in a restrained ceramic bowl showcasing hearty texture

legumes

Lentils (Cooked / Boiled)

116Calories

9.0Protein

7.9Fiber

1.5Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-79%

Lentils (Cooked / Boiled)

Lentils (Cooked / Boiled) has fewer calories (energy) (116 kcal vs 559 kcal, 443 kcal less).

Higher Protein

+235%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 9.0 g in Lentils (Cooked / Boiled) (+21.2 g, +235%).

Higher Dietary Fiber

+32%

Lentils (Cooked / Boiled)

Lentils (Cooked / Boiled) provides 7.9 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+1.9 g, +32%).

Higher Vitamin C

+27%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 1.5 mg in Lentils (Cooked / Boiled) (+0.40 mg, +27%).

Comparing per 100 g standard edible portion.

Nutrient

Lentils (Cooked / Boiled)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

116 kcal6% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 116 kcal in Lentils (Cooked / Boiled) (+443 kcal, +382%).

ProteinPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

9.0 g18% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 9.0 g in Lentils (Cooked / Boiled) (+21.2 g, +235%).

CarbohydratesLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

20.1 g7% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Lentils (Cooked / Boiled) provides 20.1 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+9.4 g, +88%).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

7.9 g28% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Lentils (Cooked / Boiled) provides 7.9 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+1.9 g, +32%).

Total FatPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0.38 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.38 g in Lentils (Cooked / Boiled) (+48.7 g, +12808%).

Total SugarsLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.8 g4% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Lentils (Cooked / Boiled) provides 1.8 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+0.40 g, +29%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

1.5 mg2% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 1.5 mg in Lentils (Cooked / Boiled) (+0.40 mg, +27%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0.11 mg1% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.11 mg in Lentils (Cooked / Boiled) (+2.1 mg, +1882%).

Vitamin KPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

1.7 µg1% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 1.7 µg in Lentils (Cooked / Boiled) (+5.6 µg, +329%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

181 µg45% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Lentils (Cooked / Boiled) provides 181 µg vs 58 µg in Pumpkin Seeds (Pepitas) (+123 µg, +212%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0.17 mg14% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.17 mg in Lentils (Cooked / Boiled) (+0.10 mg, +62%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0.07 mg6% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.07 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

1.1 mg7% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 1.1 mg in Lentils (Cooked / Boiled) (+3.9 mg, +370%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0.64 mg13% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.64 mg in Lentils (Cooked / Boiled) (+0.11 mg, +18%).

Vitamin B6Similar

Lentils (Cooked / Boiled)

0.18 mg10% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.18 mg).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

2.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 2.0 mg in Lentils (Cooked / Boiled) (+5.0 mg, +250%).

PotassiumPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

369 mg8% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 369 mg in Lentils (Cooked / Boiled) (+440 mg, +119%).

CalciumPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

19.0 mg1% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 19.0 mg in Lentils (Cooked / Boiled) (+27.0 mg, +142%).

IronPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

3.3 mg19% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 3.3 mg in Lentils (Cooked / Boiled) (+5.5 mg, +165%).

MagnesiumPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

36.0 mg9% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 36.0 mg in Lentils (Cooked / Boiled) (+556 mg, +1544%).

PhosphorusPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

180 mg14% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 180 mg in Lentils (Cooked / Boiled) (+1,053 mg, +585%).

ZincPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

1.3 mg12% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 1.3 mg in Lentils (Cooked / Boiled) (+6.5 mg, +515%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0.05 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.05 g in Lentils (Cooked / Boiled) (+8.6 g, +16240%).

Nutrient

Lentils (Cooked / Boiled)198 g (1 cup cooked (198 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

230 kcal11% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Lentils (Cooked / Boiled) provides 230 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+174 kcal, +311%).

ProteinLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

17.9 g36% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Lentils (Cooked / Boiled) provides 17.9 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+14.8 g, +491%).

CarbohydratesLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

39.9 g14% DV

Pumpkin Seeds (Pepitas)

1.1 g

Lentils (Cooked / Boiled) provides 39.9 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+38.8 g, +3622%).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

15.6 g56% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Lentils (Cooked / Boiled) provides 15.6 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+15.0 g, +2507%).

Total FatPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0.75 g1% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.75 g in Lentils (Cooked / Boiled) (+4.2 g, +552%).

Total SugarsLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.6 g7% DV

Pumpkin Seeds (Pepitas)

0.14 g

Lentils (Cooked / Boiled) provides 3.6 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+3.4 g, +2446%).

Vitamins12 nutrients

Vitamin CLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.0 mg3% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Lentils (Cooked / Boiled) provides 3.0 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+2.8 mg, +1463%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.1 µg vs 0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Lentils (Cooked / Boiled)

0.22 mg1% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin e (0.22 mg).

Vitamin KLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.4 µg3% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Lentils (Cooked / Boiled) provides 3.4 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+2.6 µg, +361%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

358 µg90% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Lentils (Cooked / Boiled) provides 358 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+353 µg, +6079%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.33 mg28% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Lentils (Cooked / Boiled) provides 0.33 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.31 mg, +1126%).

Riboflavin (Vitamin B2)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.14 mg11% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Lentils (Cooked / Boiled) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.02 mg).

Niacin (Vitamin B3)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

2.1 mg13% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Lentils (Cooked / Boiled) provides 2.1 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+1.6 mg, +321%).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.3 mg25% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+1.2 mg, +1584%).

Vitamin B6Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.35 mg21% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Lentils (Cooked / Boiled) provides 0.35 mg vs 0.01 mg in Pumpkin Seeds (Pepitas) (+0.34 mg, +2365%).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

4.0 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Lentils (Cooked / Boiled) provides 4.0 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+3.3 mg, +466%).

PotassiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

731 mg16% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Lentils (Cooked / Boiled) provides 731 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+650 mg, +803%).

CalciumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

37.6 mg3% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Lentils (Cooked / Boiled) provides 37.6 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+33.0 mg, +718%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

6.6 mg37% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Lentils (Cooked / Boiled) provides 6.6 mg vs 0.88 mg in Pumpkin Seeds (Pepitas) (+5.7 mg, +648%).

MagnesiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

71.3 mg17% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Lentils (Cooked / Boiled) provides 71.3 mg vs 59.2 mg in Pumpkin Seeds (Pepitas) (+12.1 mg, +20%).

PhosphorusLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

356 mg29% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Lentils (Cooked / Boiled) provides 356 mg vs 123 mg in Pumpkin Seeds (Pepitas) (+233 mg, +189%).

ZincLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

2.5 mg23% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Lentils (Cooked / Boiled) provides 2.5 mg vs 0.78 mg in Pumpkin Seeds (Pepitas) (+1.7 mg, +222%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0.10 g1% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.10 g in Lentils (Cooked / Boiled) (+0.76 g, +725%).

Nutrient

Lentils (Cooked / Boiled)Amount per 100 kcal (86 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Lentils (Cooked / Boiled)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

7.8 g16% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Lentils (Cooked / Boiled) provides 7.8 g vs 5.4 g in Pumpkin Seeds (Pepitas) (+2.3 g, +43%).

CarbohydratesLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

17.3 g6% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Lentils (Cooked / Boiled) provides 17.3 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+15.4 g, +798%).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

6.8 g24% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Lentils (Cooked / Boiled) provides 6.8 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+5.7 g, +529%).

Total FatPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0.33 g

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.33 g in Lentils (Cooked / Boiled) (+8.5 g, +2602%).

Total SugarsLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.5 g3% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Lentils (Cooked / Boiled) provides 1.5 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+1.3 g, +514%).

Vitamins12 nutrients

Vitamin CLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.3 mg1% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+0.95 mg, +277%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0 µg

Pumpkin Seeds (Pepitas)

0.2 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.2 µg vs 0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0.09 mg1% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.09 mg in Lentils (Cooked / Boiled) (+0.30 mg, +315%).

Vitamin KLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.5 µg1% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Lentils (Cooked / Boiled) provides 1.5 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+0.1 µg, +11%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

156 µg39% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Lentils (Cooked / Boiled) provides 156 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+145 µg, +1391%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.15 mg12% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Lentils (Cooked / Boiled) provides slightly more thiamin (vitamin b1) (0.15 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Lentils (Cooked / Boiled)

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Similar

Lentils (Cooked / Boiled)

0.91 mg6% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of niacin (vitamin b3) (0.91 mg).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.55 mg11% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Lentils (Cooked / Boiled) provides 0.55 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.41 mg, +306%).

Vitamin B6Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.15 mg9% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Lentils (Cooked / Boiled) provides slightly more vitamin b6 (0.15 mg vs 0.03 mg).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.7 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Lentils (Cooked / Boiled) provides 1.7 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+0.46 mg, +37%).

PotassiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

317 mg7% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Lentils (Cooked / Boiled) provides 317 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+172 mg, +118%).

CalciumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

16.3 mg1% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Lentils (Cooked / Boiled) provides 16.3 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+8.1 mg, +97%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

2.9 mg16% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Lentils (Cooked / Boiled) provides 2.9 mg vs 1.6 mg in Pumpkin Seeds (Pepitas) (+1.3 mg, +80%).

MagnesiumPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

31.0 mg7% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 31.0 mg in Lentils (Cooked / Boiled) (+75.6 mg, +244%).

PhosphorusPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

155 mg12% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 155 mg in Lentils (Cooked / Boiled) (+67.1 mg, +43%).

ZincPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

1.1 mg10% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 1.1 mg in Lentils (Cooked / Boiled) (+0.31 mg, +29%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0.05 g

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.05 g in Lentils (Cooked / Boiled) (+1.5 g, +3320%).

Nutrient

Lentils (Cooked / Boiled)Normalized to 300 kcal (259 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Lentils (Cooked / Boiled)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

23.4 g47% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Lentils (Cooked / Boiled) provides 23.4 g vs 16.3 g in Pumpkin Seeds (Pepitas) (+7.0 g, +43%).

CarbohydratesLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

52.1 g19% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Lentils (Cooked / Boiled) provides 52.1 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+46.4 g, +801%).

Dietary FiberLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

20.5 g73% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Lentils (Cooked / Boiled) provides 20.5 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+17.2 g, +532%).

Total FatPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0.98 g1% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 0.98 g in Lentils (Cooked / Boiled) (+25.5 g, +2591%).

Total SugarsLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

4.7 g9% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Lentils (Cooked / Boiled) provides 4.7 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+3.9 g, +517%).

Vitamins12 nutrients

Vitamin CLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

3.9 mg4% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Lentils (Cooked / Boiled) provides 3.9 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+2.9 mg, +279%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0 µg

Pumpkin Seeds (Pepitas)

0.5 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (0.5 µg vs 0 µg).

Vitamin DSimilar

Lentils (Cooked / Boiled)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0.28 mg2% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.28 mg in Lentils (Cooked / Boiled) (+0.89 mg, +313%).

Vitamin KLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

4.4 µg4% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Lentils (Cooked / Boiled) provides 4.4 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+0.5 µg, +12%).

Folate (DFE)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

469 µg117% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Lentils (Cooked / Boiled) provides 469 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+437 µg, +1397%).

Thiamin (Vitamin B1)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.44 mg36% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Lentils (Cooked / Boiled) provides 0.44 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.29 mg, +197%).

Riboflavin (Vitamin B2)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.19 mg15% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Lentils (Cooked / Boiled) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.08 mg).

Niacin (Vitamin B3)Similar

Lentils (Cooked / Boiled)

2.7 mg17% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of niacin (vitamin b3) (2.7 mg).

Pantothenic Acid (B5)Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

1.7 mg33% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Lentils (Cooked / Boiled) provides 1.7 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+1.2 mg, +308%).

Vitamin B6Lentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

0.46 mg27% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Lentils (Cooked / Boiled) provides 0.46 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.38 mg, +497%).

Vitamin B12Similar

Lentils (Cooked / Boiled)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Lentils (Cooked / Boiled) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

5.2 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Lentils (Cooked / Boiled) provides 5.2 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+1.4 mg, +37%).

PotassiumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

956 mg20% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Lentils (Cooked / Boiled) provides 956 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+519 mg, +119%).

CalciumLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

49.2 mg4% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Lentils (Cooked / Boiled) provides 49.2 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+24.4 mg, +98%).

IronLentils (Cooked / Boiled) higher

Lentils (Cooked / Boiled)

8.6 mg48% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Lentils (Cooked / Boiled) provides 8.6 mg vs 4.8 mg in Pumpkin Seeds (Pepitas) (+3.9 mg, +81%).

MagnesiumPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

93.2 mg22% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 93.2 mg in Lentils (Cooked / Boiled) (+226 mg, +243%).

PhosphorusPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

466 mg37% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 466 mg in Lentils (Cooked / Boiled) (+200 mg, +43%).

ZincPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

3.3 mg30% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 3.3 mg in Lentils (Cooked / Boiled) (+0.93 mg, +28%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Lentils (Cooked / Boiled)

0.14 g1% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.14 g in Lentils (Cooked / Boiled) (+4.5 g, +3307%).

Lentils (Cooked / Boiled) vs Pumpkin Seeds (Pepitas)

Lentils (Cooked / Boiled)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary