Pumpkin seed vs. Flax — In-Depth Nutrition Comparison
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Summary of differences between Pumpkin seed and Flax
- Pumpkin seed has more Zinc, while Flax has more Vitamin B1, Manganese, Phosphorus, Copper, Fiber, Vitamin B6, Magnesium, Iron, and Calcium.
- Flax covers your daily need of Vitamin B1 134% more than Pumpkin seed.
- Pumpkin seed contains 2 times more Zinc than Flax. While Pumpkin seed contains 10.3mg of Zinc, Flax contains only 4.34mg.
These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Seeds, flaxseed.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Potassium
+13%
Contains
less
Sodium
-40%
Contains
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Zinc
+137.3%
Contains
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Calcium
+363.6%
Contains
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Iron
+73.1%
Contains
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Magnesium
+49.6%
Contains
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Phosphorus
+597.8%
Contains
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Copper
+76.8%
Contains
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Manganese
+400.4%
Contains
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Potassium
+13%
Contains
less
Sodium
-40%
Contains
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Zinc
+137.3%
Contains
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Calcium
+363.6%
Contains
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Iron
+73.1%
Contains
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Magnesium
+49.6%
Contains
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Phosphorus
+597.8%
Contains
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Copper
+76.8%
Contains
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Manganese
+400.4%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+100%
Contains
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Vitamin B1
+4735.3%
Contains
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Vitamin B2
+209.6%
Contains
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Vitamin B3
+976.9%
Contains
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Vitamin B5
+1658.9%
Contains
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Vitamin B6
+1178.4%
Contains
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Folate
+866.7%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+100%
Contains
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Vitamin B1
+4735.3%
Contains
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Vitamin B2
+209.6%
Contains
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Vitamin B3
+976.9%
Contains
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Vitamin B5
+1658.9%
Contains
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Vitamin B6
+1178.4%
Contains
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Folate
+866.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+86.1%
Contains
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Fats
+117.3%
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Water
+54.7%
Equal in Protein - 18.29
Equal in Other - 3.71
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Contains
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Carbs
+86.1%
Contains
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Fats
+117.3%
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Water
+54.7%
Equal in Protein - 18.29
Equal in Other - 3.71
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+24.8%
Contains
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Polyunsaturated fat
+224.9%
Equal in Saturated Fat - 3.663
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
3.663 g
Monounsaturated Fat:
7.527 g
Polyunsaturated fat:
28.73 g
Contains
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Monounsaturated Fat
+24.8%
Contains
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Polyunsaturated fat
+224.9%
Equal in Saturated Fat - 3.663
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 1.58g |
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| Protein | 18.55g | 18.29g |
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| Fats | 19.4g | 42.16g |
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| Carbs | 53.75g | 28.88g |
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| Calories | 446kcal | 534kcal |
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| Sugar | 1.55g |
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| Fiber | 18.4g | 27.3g |
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| Calcium | 55mg | 255mg |
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| Iron | 3.31mg | 5.73mg |
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| Magnesium | 262mg | 392mg |
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| Phosphorus | 92mg | 642mg |
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| Potassium | 919mg | 813mg |
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| Sodium | 18mg | 30mg |
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| Zinc | 10.3mg | 4.34mg |
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| Copper | 0.69mg | 1.22mg |
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| Manganese | 0.496mg | 2.482mg |
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| Selenium | 25.4µg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.31mg |
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| Vitamin C | 0.3mg | 0.6mg |
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| Vitamin B1 | 0.034mg | 1.644mg |
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| Vitamin B2 | 0.052mg | 0.161mg |
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| Vitamin B3 | 0.286mg | 3.08mg |
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| Vitamin B5 | 0.056mg | 0.985mg |
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| Vitamin B6 | 0.037mg | 0.473mg |
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| Folate | 9µg | 87µg |
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| Vitamin K | 4.3µg |
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| Tryptophan | 0.326mg | 0.297mg |
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| Threonine | 0.683mg | 0.766mg |
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| Isoleucine | 0.956mg | 0.896mg |
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| Leucine | 1.572mg | 1.235mg |
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| Lysine | 1.386mg | 0.862mg |
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| Methionine | 0.417mg | 0.37mg |
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| Phenylalanine | 0.924mg | 0.957mg |
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| Valine | 1.491mg | 1.072mg |
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| Histidine | 0.515mg | 0.472mg |
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| Saturated Fat | 3.67g | 3.663g |
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| Monounsaturated Fat | 6.032g | 7.527g |
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| Polyunsaturated fat | 8.844g | 28.73g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
63%
Minerals Daily Need Coverage Score
103%
191%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 12mg)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Flax is lower in Saturated Fat (difference - 0.0070000000000001g)
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (N/A)