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  6. Flaxseed oil vs. Pumpkin seeds

Flaxseed oil vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between flaxseed oil and pumpkin seeds

  • Flaxseed oil has more monounsaturated fat; however, pumpkin seeds are richer in zinc, copper, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds cover your daily zinc needs 91% more than flaxseed oil.
  • Pumpkin seeds have 3 times less monounsaturated fat than flaxseed oil. Flaxseed oil has 20.634g of monounsaturated fat, while pumpkin seeds have 6.032g.
  • Pumpkin seeds contain less saturated fat.

Specific food types used in this comparison are Oil, flaxseed, contains added sliced flaxseed and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Flaxseed oil vs Pumpkin seeds infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +1646.7%
Contains more CalciumCalcium +511.1%
Contains more PotassiumPotassium +2864.5%
Contains more IronIron +873.5%
Contains more CopperCopper +929.9%
Contains more ZincZinc +3222.6%
Contains more PhosphorusPhosphorus +240.7%
Contains more ManganeseManganese +251.8%
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flaxseed oil Pumpkin seeds DV% diff.
Polyunsaturated fat 64.876g 8.844g 374%
Fats 99.01g 19.4g 122%
Zinc 0.31mg 10.3mg 91%
Fiber 18.4g 74%
Copper 0.067mg 0.69mg 69%
Magnesium 15mg 262mg 59%
Iron 0.34mg 3.31mg 37%
Monounsaturated fat 20.634g 6.032g 37%
Protein 0.37g 18.55g 36%
Potassium 31mg 919mg 26%
Saturated fat 9.047g 3.67g 24%
Calories 878kcal 446kcal 22%
Carbs 0.39g 53.75g 18%
Manganese 0.141mg 0.496mg 15%
Phosphorus 27mg 92mg 9%
Calcium 9mg 55mg 5%
Vitamin E 0.71mg 5%
Vitamin B2 0.052mg 4%
Vitamin B1 0.034mg 3%
Vitamin B6 0.037mg 3%
Vitamin K 3.3µg 3%
Vitamin B3 0.286mg 2%
Folate 9µg 2%
Sodium 6mg 18mg 1%
Vitamin B5 0.056mg 1%
Vitamin C 0.3mg 0%
Net carbs 0.39g 35.35g N/A
Vitamin A 3µg 0%
Trans fat 0.184g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%
Omega-3 - ALA 48.93g N/A
Omega-3 - Eicosatrienoic acid 0.077g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.034g N/A
Omega-6 - Linoleic acid 15.679g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more FatsFats +410.4%
Contains more ProteinProtein +4913.5%
Contains more CarbsCarbs +13682.1%
Contains more WaterWater +2712.5%
Contains more OtherOther +5328.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +242.1%
Contains more Poly. FatPolyunsaturated fat +633.6%
Contains less Sat. FatSaturated fat -59.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.