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.
Infographic
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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" chart 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%
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Zinc
+137.3%
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Calcium
+363.6%
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Iron
+73.1%
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Magnesium
+49.6%
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Phosphorus
+597.8%
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Copper
+76.8%
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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%
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Iron
+73.1%
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Magnesium
+49.6%
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Phosphorus
+597.8%
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Copper
+76.8%
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
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Contains
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Vitamin A
+∞%
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Vitamin C
+100%
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Vitamin B1
+4735.3%
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Vitamin B2
+209.6%
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Vitamin B3
+976.9%
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Vitamin B5
+1658.9%
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Vitamin B6
+1178.4%
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Folate
+866.7%
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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%
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Vitamin B6
+1178.4%
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Folate
+866.7%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 | |
|
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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| Starch | g | g | |
| Fructose | g | 0g |
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| Sugar | g | 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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| Vitamin A | 62IU | 0IU |
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| Vitamin E | mg | 0.31mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| 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 B12 | 0µg | 0µg | |
| Vitamin K | µg | 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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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| 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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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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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
63
Mineral Summary Score
120
181
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 food.
Protein
111%
110%
Carbohydrates
54%
29%
Fats
90%
195%
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?
?
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)