Lentils (Raw)vsPumpkin and Squash Seeds
Lentils (Raw) has 352 calories and 25g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Lentils (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Lentils (Raw) vs Pumpkin and Squash Seeds
Go with Lentils (Raw) at just 352 kcal per 100g — 37% fewer calories.
Lentils (Raw) will keep you satisfied longer with 10.7g fiber, 24.6g protein — fat and protein slow digestion while fiber adds bulk.
Lentils (Raw) packs 24.6g of protein per 100g (28% of calories from protein) — the better pick for muscle growth and recovery.
Lentils (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Pumpkin and Squash Seeds provides 809mg of potassium per 100g — important for muscle function and hydration.
Pumpkin and Squash Seeds has 8.8mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Lentils (Raw)
No major nutritional red flags stand out per 100g.
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Lentils | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 352kcal18% | 559kcal28% | <0.1kcal |
| Protein | 25g49% | 30g60% | <0.1g |
| Total Fat | 1.1g1% | 49g63% | <0.1g |
| Saturated Fat | 0.15g1% | 8.7g43% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 63g23% | 11g4% | +53g |
| Dietary Fiber | 11g38% | 6.0g21% | +4.7g |
| Sugars | 2.0g | 1.4g | +0.63g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 1.0mcg0% | +1.0mcg |
| Vitamin C | 4.5mg5% | 1.9mg2% | +2.6mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.49mg3% | 2.2mg15% | <0.1mg |
| Vitamin K | 5.0mcg4% | 7.3mcg6% | <0.1mcg |
| Vitamin B6 | 0.54mg32% | 0.14mg8% | +0.40mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 479mcg120% | 58mcg14% | +421mcg |
| Thiamin (B1) | 0.87mg73% | 0.27mg23% | +0.60mg |
| Riboflavin (B2) | 0.21mg16% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | 2.6mg16% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 7.0mg0% | <0.1mg |
| Calcium | 35mg3% | 46mg4% | <0.1mg |
| Iron | 6.5mg36% | 8.8mg49% | <0.1mg |
| Potassium | 677mg14% | 809mg17% | <0.1mg |
| Phosphorus | 281mg22% | 1230mg98% | <0.1mg |
| Magnesium | 47mg11% | 592mg141% | <0.1mg |
| Zinc | 3.3mg30% | 7.8mg71% | <0.1mg |
| Copper | 0.75mg84% | 1.3mg149% | <0.1mg |
| Manganese | 1.4mg60% | 4.5mg197% | <0.1mg |
| Selenium | 0.10mcg0% | 9.4mcg17% | <0.1mcg |
🔬Nutritional Analysis
Calories: Lentils (Raw) is significantly lower in calories at just 352 kcal per 100g compared to 559 kcal for Pumpkin and Squash Seeds — that's 59% fewer calories, making Lentils (Raw) the better choice for calorie-conscious diets.
Protein: Pumpkin and Squash Seeds has more protein per 100g (30.2g vs 24.6g), but Lentils (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Lentils (Raw) is the leaner option with 1.06g of total fat per 100g compared to 49g. Lentils (Raw) has less saturated fat (0.154g vs 8.66g).
Key Vitamins: The most notable vitamin differences are in Folate (Lentils (Raw): 479mcg vs 58mcg), Vitamin E (Pumpkin and Squash Seeds: 2.18mg vs 0.49mg), Vitamin B6 (Lentils (Raw): 0.54mg vs 0.143mg).
Key Minerals: Notable mineral differences include Selenium (Pumpkin and Squash Seeds: 9.4mcg vs 0.1mcg), Magnesium (Pumpkin and Squash Seeds: 592mg vs 47mg), Phosphorus (Pumpkin and Squash Seeds: 1230mg vs 281mg).
Diet Suitability: Both fit a high-protein diet. Lentils (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Lentils (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 24.6g for Lentils (Raw).
- Which is lower in calories, Lentils (Raw) or Pumpkin and Squash Seeds?
- Lentils (Raw) is lower in calories with 352 kcal per 100g versus 559 kcal.
- Is Lentils (Raw) or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Lentils (Raw) has 352 calories and 24.6g protein per 100g, while Pumpkin and Squash Seeds has 559 calories and 30.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lentils (Raw) or Pumpkin and Squash Seeds?
- Lentils (Raw) is leaner with 1.06g of fat per 100g compared to 49g.
- Which has more fiber, Lentils (Raw) or Pumpkin and Squash Seeds?
- Lentils (Raw) has more fiber with 10.7g per 100g compared to 6g.