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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

Pumpkin seed vs Flax 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 more Potassium +13%
Contains less Sodium -40%
Contains more Zinc +137.3%
Contains more Calcium +363.6%
Contains more Iron +73.1%
Contains more Magnesium +49.6%
Contains more Phosphorus +597.8%
Contains more Copper +76.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains more Potassium +13%
Contains less Sodium -40%
Contains more Zinc +137.3%
Contains more Calcium +363.6%
Contains more Iron +73.1%
Contains more Magnesium +49.6%
Contains more Phosphorus +597.8%
Contains more 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
:
9
Flax
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin B1 +4735.3%
Contains more Vitamin B2 +209.6%
Contains more Vitamin B3 +976.9%
Contains more Vitamin B5 +1658.9%
Contains more Vitamin B6 +1178.4%
Contains more Folate +866.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin B1 +4735.3%
Contains more Vitamin B2 +209.6%
Contains more Vitamin B3 +976.9%
Contains more Vitamin B5 +1658.9%
Contains more Vitamin B6 +1178.4%
Contains more 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.
Pumpkin seed Flax
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 seed Flax Opinion
Net carbs 35.35g 1.58g Pumpkin seed
Protein 18.55g 18.29g Pumpkin seed
Fats 19.4g 42.16g Flax
Carbs 53.75g 28.88g Pumpkin seed
Calories 446kcal 534kcal Flax
Starch g g
Fructose g 0g Flax
Sugar g 1.55g Pumpkin seed
Fiber 18.4g 27.3g Flax
Calcium 55mg 255mg Flax
Iron 3.31mg 5.73mg Flax
Magnesium 262mg 392mg Flax
Phosphorus 92mg 642mg Flax
Potassium 919mg 813mg Pumpkin seed
Sodium 18mg 30mg Pumpkin seed
Zinc 10.3mg 4.34mg Pumpkin seed
Copper 0.69mg 1.22mg Flax
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 0.31mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0.6mg Flax
Vitamin B1 0.034mg 1.644mg Flax
Vitamin B2 0.052mg 0.161mg Flax
Vitamin B3 0.286mg 3.08mg Flax
Vitamin B5 0.056mg 0.985mg Flax
Vitamin B6 0.037mg 0.473mg Flax
Folate 9µg 87µg Flax
Vitamin B12 0µg 0µg
Vitamin K µg 4.3µg Flax
Tryptophan 0.326mg 0.297mg Pumpkin seed
Threonine 0.683mg 0.766mg Flax
Isoleucine 0.956mg 0.896mg Pumpkin seed
Leucine 1.572mg 1.235mg Pumpkin seed
Lysine 1.386mg 0.862mg Pumpkin seed
Methionine 0.417mg 0.37mg Pumpkin seed
Phenylalanine 0.924mg 0.957mg Flax
Valine 1.491mg 1.072mg Pumpkin seed
Histidine 0.515mg 0.472mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 3.663g Flax
Monounsaturated Fat 6.032g 7.527g Flax
Polyunsaturated fat 8.844g 28.73g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
Pumpkin seed
63
Flax
Mineral Summary Score
120
Pumpkin seed
181
Flax

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%
Pumpkin seed
110%
Flax
Carbohydrates
54%
Pumpkin seed
29%
Flax
Fats
90%
Pumpkin seed
195%
Flax

Comparison summary

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

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Flax - 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.