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Flax seeds vs. Pumpkin — In-Depth Nutrition Comparison

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Important differences between flax seeds and pumpkin

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, and zinc; however, pumpkin is richer in vitamin A.
  • Pumpkin's daily need coverage for vitamin A is 170% more.
  • Flax seeds contain 85 times more selenium than pumpkin. Flax seeds contain 25.4µg of selenium, while pumpkin contains 0.3µg.

The food varieties used in the comparison are Seeds, flaxseed and Pumpkin, raw.

Infographic

Flax seeds vs Pumpkin 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +3166.7%
Contains more CalciumCalcium +1114.3%
Contains more PotassiumPotassium +139.1%
Contains more IronIron +616.3%
Contains more CopperCopper +860.6%
Contains more ZincZinc +1256.3%
Contains more PhosphorusPhosphorus +1359.1%
Contains more ManganeseManganese +1885.6%
Contains more SeleniumSelenium +8366.7%
Contains less SodiumSodium -96.7%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +3188%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +413.3%
Contains more Vitamin B5Vitamin B5 +230.5%
Contains more Vitamin B6Vitamin B6 +675.4%
Contains more Vitamin KVitamin K +290.9%
Contains more FolateFolate +443.8%
Contains more CholineCholine +859.8%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +241.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1729%
Contains more FatsFats +42060%
Contains more CarbsCarbs +344.3%
Contains more OtherOther +363.8%
Contains more WaterWater +1216.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +57800%
Contains more Poly. FatPolyunsaturated fat +574500%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Pumpkin DV% diff.
Polyunsaturated fat 28.73g 0.005g 192%
Vitamin B1 1.644mg 0.05mg 133%
Copper 1.22mg 0.127mg 121%
Fiber 27.3g 0.5g 107%
Manganese 2.482mg 0.125mg 102%
Magnesium 392mg 12mg 90%
Phosphorus 642mg 44mg 85%
Fats 42.16g 0.1g 65%
Iron 5.73mg 0.8mg 62%
Vitamin A 0µg 426µg 47%
Selenium 25.4µg 0.3µg 46%
Zinc 4.34mg 0.32mg 37%
Protein 18.29g 1g 35%
Vitamin B6 0.473mg 0.061mg 32%
Calories 534kcal 26kcal 25%
Calcium 255mg 21mg 23%
Monounsaturated fat 7.527g 0.013g 19%
Folate 87µg 16µg 18%
Saturated fat 3.663g 0.052g 16%
Vitamin B3 3.08mg 0.6mg 16%
Potassium 813mg 340mg 14%
Vitamin B5 0.985mg 0.298mg 14%
Choline 78.7mg 8.2mg 13%
Vitamin C 0.6mg 9mg 9%
Carbs 28.88g 6.5g 7%
Vitamin E 0.31mg 1.06mg 5%
Vitamin B2 0.161mg 0.11mg 4%
Vitamin K 4.3µg 1.1µg 3%
Sodium 30mg 1mg 1%
Net carbs 1.58g 6g N/A
Sugar 1.55g 2.76g N/A
Tryptophan 0.297mg 0.012mg 0%
Threonine 0.766mg 0.029mg 0%
Isoleucine 0.896mg 0.031mg 0%
Leucine 1.235mg 0.046mg 0%
Lysine 0.862mg 0.054mg 0%
Methionine 0.37mg 0.011mg 0%
Phenylalanine 0.957mg 0.032mg 0%
Valine 1.072mg 0.035mg 0%
Histidine 0.472mg 0.016mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
62%
Flax seeds
23%
Pumpkin
Minerals Daily Need Coverage Score
191%
Flax seeds
16%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 3.611g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 52)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2.8)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 1.21g)
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)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.