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Flax vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 1.55g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 22)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 0.0070000000000001g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Pumpkin seed
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
44
Flax
3
Pumpkin seed
Mineral Summary Score
125
Flax
86
Pumpkin seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
5
:
Contains more Iron +73.1%
Contains more Calcium +363.6%
Contains more Magnesium +49.6%
Contains more Copper +76.8%
Contains more Phosphorus +597.8%
Contains more Potassium +13%
Contains more Zinc +137.3%
Contains less Sodium -40%
Contains more Iron +73.1%
Contains more Calcium +363.6%
Contains more Magnesium +49.6%
Contains more Copper +76.8%
Contains more Phosphorus +597.8%
Contains more Potassium +13%
Contains more Zinc +137.3%
Contains less Sodium -40%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
8
:
Contains more Vitamin C +100%
Contains more Vitamin B1 +4735.3%
Contains more Vitamin B2 +209.6%
Contains more Vitamin B3 +976.9%
Contains more Vitamin B5 +1658.9%
Contains more Vitamin B6 +1178.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin B1 +4735.3%
Contains more Vitamin B2 +209.6%
Contains more Vitamin B3 +976.9%
Contains more Vitamin B5 +1658.9%
Contains more Vitamin B6 +1178.4%
Contains more Vitamin A +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
110%
Flax
111%
Pumpkin seed
Carbohydrates
29%
Flax
54%
Pumpkin seed
Fats
195%
Flax
90%
Pumpkin seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Pumpkin seed Opinion
Calories 534 446 Flax
Protein 18.29 18.55 Pumpkin seed
Fats 42.16 19.4 Flax
Vitamin C 0.6 0.3 Flax
Carbs 28.88 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 3.31 Flax
Calcium 255 55 Flax
Potassium 813 919 Pumpkin seed
Magnesium 392 262 Flax
Sugars 1.55 Flax
Fiber 27.3 18.4 Flax
Copper 1.22 0.69 Flax
Zinc 4.34 10.3 Pumpkin seed
Starch
Phosphorus 642 92 Flax
Sodium 30 18 Pumpkin seed
Vitamin A 0 62 Pumpkin seed
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.034 Flax
Vitamin B2 0.161 0.052 Flax
Vitamin B3 3.08 0.286 Flax
Vitamin B5 0.985 0.056 Flax
Vitamin B6 0.473 0.037 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.663 3.67 Flax
Monounsaturated Fat 7.527 6.032 Flax
Polyunsaturated fat 28.73 8.844 Flax
Tryptophan 0.297 0.326 Pumpkin seed
Threonine 0.766 0.683 Flax
Isoleucine 0.896 0.956 Pumpkin seed
Leucine 1.235 1.572 Pumpkin seed
Lysine 0.862 1.386 Pumpkin seed
Methionine 0.37 0.417 Pumpkin seed
Phenylalanine 0.957 0.924 Flax
Valine 1.072 1.491 Pumpkin seed
Histidine 0.472 0.515 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.