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  6. Pumpkin seeds vs. Flaxseed oil

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

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Significant differences between pumpkin seeds and flaxseed oil

  • Pumpkin seeds have more zinc, copper, magnesium, iron, potassium, manganese, and phosphorus; however, flaxseed oil is richer in monounsaturated fat.
  • Pumpkin seeds cover your daily zinc needs 91% more than flaxseed oil.
  • Flaxseed oil has 30 times less potassium than pumpkin seeds. Pumpkin seeds have 919mg of potassium, while flaxseed oil has 31mg.
  • Pumpkin seeds contain less saturated fat.

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

Infographic

Pumpkin seeds vs Flaxseed oil 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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%
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%
Contains less SodiumSodium -66.7%
~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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Flaxseed oil DV% diff.
Polyunsaturated fat 8.844g 64.876g 374%
Fats 19.4g 99.01g 122%
Zinc 10.3mg 0.31mg 91%
Fiber 18.4g 74%
Copper 0.69mg 0.067mg 69%
Magnesium 262mg 15mg 59%
Iron 3.31mg 0.34mg 37%
Monounsaturated fat 6.032g 20.634g 37%
Protein 18.55g 0.37g 36%
Potassium 919mg 31mg 26%
Saturated fat 3.67g 9.047g 24%
Calories 446kcal 878kcal 22%
Carbs 53.75g 0.39g 18%
Manganese 0.496mg 0.141mg 15%
Phosphorus 92mg 27mg 9%
Calcium 55mg 9mg 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 18mg 6mg 1%
Vitamin B5 0.056mg 1%
Vitamin C 0.3mg 0%
Net carbs 35.35g 0.39g 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
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
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +4913.5%
Contains more CarbsCarbs +13682.1%
Contains more WaterWater +2712.5%
Contains more OtherOther +5328.6%
Contains more FatsFats +410.4%

Fat Type Comparison

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

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