Pumpkin Seeds (pepitas)
30.2gprotein / 100g559 cal · 49.1g fat · $$ · Quality 0.6
Lentils (cooked)
9.0gprotein / 100g116 cal · 0.4g fat · $ · Quality 0.63
Pumpkin Seeds (pepitas) is in a different weight class here, protein-wise: 30.2g per 100g vs Lentils (cooked)'s 9.0g, a 21.2g difference that's more about food category than food quality.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
On price, Lentils (cooked) wins clearly — $ against Pumpkin Seeds (pepitas)'s $$.
Pumpkin Seeds (pepitas)'s typical serving also delivers more leucine (1900mg vs Lentils (cooked)'s 650mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Pumpkin Seeds (pepitas) wins clearly. Choose Lentils (cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Pumpkin Seeds (pepitas) | Lentils (cooked) |
|---|---|---|
| Protein | 30.2g | 9.0g |
| Calories | 559 | 116 |
| Fat | 49.1g | 0.4g |
| Carbs | 10.7g | 20.1g |
| Fiber | 6.0g | 7.9g |
| Quality score | 0.6 | 0.63 |
| Relative cost | $$ | $ |
| Prep time | 0 min | 25 min |
Frequently asked
Which has more protein, pumpkin seeds (pepitas) or lentils (cooked)?
Pumpkin Seeds (pepitas) has 30.2g of protein per 100g compared to Lentils (cooked)'s 9.0g.
Which is lower in calories?
Lentils (cooked) is lower in calories per 100g, at 116 vs the other's 559.