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  6. Pumpkin seeds vs. Flax seeds

Pumpkin seeds vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seeds and Flax seeds

  • Pumpkin seeds have more Zinc, while Flax seeds have more Vitamin B1, Manganese, Phosphorus, Copper, Fiber, Vitamin B6, Magnesium, Iron, and Calcium.
  • Flax seeds covers your daily need of Vitamin B1 134% more than Pumpkin seeds.
  • Pumpkin seeds contain 2 times more Zinc than Flax seeds. While Pumpkin seeds contain 10.3mg of Zinc, Flax seeds contain 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

Pumpkin seeds vs Flax 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 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more PotassiumPotassium +13%
Contains more ZincZinc +137.3%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +49.6%
Contains more CalciumCalcium +363.6%
Contains more IronIron +73.1%
Contains more CopperCopper +76.8%
Contains more PhosphorusPhosphorus +597.8%
Contains more ManganeseManganese +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.
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 Choline Choline 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +4735.3%
Contains more Vitamin B2Vitamin B2 +209.6%
Contains more Vitamin B3Vitamin B3 +976.9%
Contains more Vitamin B5Vitamin B5 +1658.9%
Contains more Vitamin B6Vitamin B6 +1178.4%
Contains more FolateFolate +866.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +86.1%
Contains more FatsFats +117.3%
Contains more WaterWater +54.7%
~equal in Protein ~18.29g
~equal in Other ~3.71g

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated Fat +24.8%
Contains more Poly. FatPolyunsaturated fat +224.9%
~equal in Saturated Fat ~3.663g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Flax seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Flax seeds Opinion
Calories 446kcal 534kcal Flax seeds
Protein 18.55g 18.29g Pumpkin seeds
Fats 19.4g 42.16g Flax seeds
Vitamin C 0.3mg 0.6mg Flax seeds
Net carbs 35.35g 1.58g Pumpkin seeds
Carbs 53.75g 28.88g Pumpkin seeds
Magnesium 262mg 392mg Flax seeds
Calcium 55mg 255mg Flax seeds
Potassium 919mg 813mg Pumpkin seeds
Iron 3.31mg 5.73mg Flax seeds
Sugar 1.55g Pumpkin seeds
Fiber 18.4g 27.3g Flax seeds
Copper 0.69mg 1.22mg Flax seeds
Zinc 10.3mg 4.34mg Pumpkin seeds
Phosphorus 92mg 642mg Flax seeds
Sodium 18mg 30mg Pumpkin seeds
Vitamin A 62IU 0IU Pumpkin seeds
Vitamin A 3µg 0µg Pumpkin seeds
Vitamin E 0.31mg Flax seeds
Manganese 0.496mg 2.482mg Flax seeds
Selenium 25.4µg Flax seeds
Vitamin B1 0.034mg 1.644mg Flax seeds
Vitamin B2 0.052mg 0.161mg Flax seeds
Vitamin B3 0.286mg 3.08mg Flax seeds
Vitamin B5 0.056mg 0.985mg Flax seeds
Vitamin B6 0.037mg 0.473mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 9µg 87µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.67g 3.663g Flax seeds
Monounsaturated Fat 6.032g 7.527g Flax seeds
Polyunsaturated fat 8.844g 28.73g Flax seeds
Tryptophan 0.326mg 0.297mg Pumpkin seeds
Threonine 0.683mg 0.766mg Flax seeds
Isoleucine 0.956mg 0.896mg Pumpkin seeds
Leucine 1.572mg 1.235mg Pumpkin seeds
Lysine 1.386mg 0.862mg Pumpkin seeds
Methionine 0.417mg 0.37mg Pumpkin seeds
Phenylalanine 0.924mg 0.957mg Flax seeds
Valine 1.491mg 1.072mg Pumpkin seeds
Histidine 0.515mg 0.472mg Pumpkin seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Pumpkin seeds
62%
Flax seeds
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 12mg)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 0.0070000000000001g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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?
?
The foods have equal glycemic indexes (N/A)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.