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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 cover your daily need for 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% 1% 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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Flax seeds DV% diff.
Vitamin B1 0.034mg 1.644mg 134%
Polyunsaturated fat 8.844g 28.73g 133%
Manganese 0.496mg 2.482mg 86%
Phosphorus 92mg 642mg 79%
Copper 0.69mg 1.22mg 59%
Zinc 10.3mg 4.34mg 54%
Selenium 25.4µg 46%
Fiber 18.4g 27.3g 36%
Fats 19.4g 42.16g 35%
Vitamin B6 0.037mg 0.473mg 34%
Magnesium 262mg 392mg 31%
Iron 3.31mg 5.73mg 30%
Folate 9µg 87µg 20%
Calcium 55mg 255mg 20%
Vitamin B5 0.056mg 0.985mg 19%
Vitamin B3 0.286mg 3.08mg 17%
Choline 78.7mg 14%
Vitamin B2 0.052mg 0.161mg 8%
Carbs 53.75g 28.88g 8%
Vitamin K 4.3µg 4%
Monounsaturated fat 6.032g 7.527g 4%
Calories 446kcal 534kcal 4%
Potassium 919mg 813mg 3%
Vitamin E 0.31mg 2%
Protein 18.55g 18.29g 1%
Sodium 18mg 30mg 1%
Vitamin C 0.3mg 0.6mg 0%
Net carbs 35.35g 1.58g N/A
Sugar 1.55g N/A
Vitamin A 3µg 0µg 0%
Saturated fat 3.67g 3.663g 0%
Tryptophan 0.326mg 0.297mg 0%
Threonine 0.683mg 0.766mg 0%
Isoleucine 0.956mg 0.896mg 0%
Leucine 1.572mg 1.235mg 0%
Lysine 1.386mg 0.862mg 0%
Methionine 0.417mg 0.37mg 0%
Phenylalanine 0.924mg 0.957mg 0%
Valine 1.491mg 1.072mg 0%
Histidine 0.515mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
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

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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. 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.