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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
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
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
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.
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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 | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
62%
Minerals Daily Need Coverage Score
103%
191%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 12mg)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.8)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 0.0070000000000001g)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
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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)