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Flax vs Pumpkin seed - In-Depth Nutrition Comparison

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Summary of differences between Flax and Pumpkin seed

  • Flax has more Vitamin B1, Manganese, Phosphorus, Copper, Fiber, Vitamin B6, Magnesium, Iron, and Calcium, while Pumpkin seed has more Zinc.
  • Flax covers your daily need of Vitamin B1 134% more than Pumpkin seed.
  • Flax contains 13 times more Vitamin B6 than Pumpkin seed. While Flax contains 0.473mg of Vitamin B6, Pumpkin seed contains only 0.037mg.

These are the specific foods used in this comparison Seeds, flaxseed and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Flax vs Pumpkin seed 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
Flax
5
:
Contains more Iron +73.1%
Contains more Calcium +363.6%
Contains more Magnesium +49.6%
Contains more Copper +76.8%
Contains more Phosphorus +597.8%
Contains more Potassium +13%
Contains more Zinc +137.3%
Contains less Sodium -40%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +73.1%
Contains more Calcium +363.6%
Contains more Magnesium +49.6%
Contains more Copper +76.8%
Contains more Phosphorus +597.8%
Contains more Potassium +13%
Contains more Zinc +137.3%
Contains less Sodium -40%

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
Flax
9
:
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%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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%
Contains more Vitamin A +∞%

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
63
Flax
4
Pumpkin seed
Mineral Summary Score
181
Flax
120
Pumpkin seed

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
110%
Flax
111%
Pumpkin seed
Carbohydrates
29%
Flax
54%
Pumpkin seed
Fats
195%
Flax
90%
Pumpkin seed

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.
Flax Pumpkin seed
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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)

All nutrients comparison - raw data values

Nutrient Flax Pumpkin seed Opinion
Calories 534 446 Flax
Protein 18.29 18.55 Pumpkin seed
Fats 42.16 19.4 Flax
Vitamin C 0.6 0.3 Flax
Carbs 28.88 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 3.31 Flax
Calcium 255 55 Flax
Potassium 813 919 Pumpkin seed
Magnesium 392 262 Flax
Sugar 1.55 Pumpkin seed
Fiber 27.3 18.4 Flax
Copper 1.22 0.69 Flax
Zinc 4.34 10.3 Pumpkin seed
Starch
Phosphorus 642 92 Flax
Sodium 30 18 Pumpkin seed
Vitamin A 0 62 Pumpkin seed
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.034 Flax
Vitamin B2 0.161 0.052 Flax
Vitamin B3 3.08 0.286 Flax
Vitamin B5 0.985 0.056 Flax
Vitamin B6 0.473 0.037 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 87 9 Flax
Trans Fat
Saturated Fat 3.663 3.67 Flax
Monounsaturated Fat 7.527 6.032 Flax
Polyunsaturated fat 28.73 8.844 Flax
Tryptophan 0.297 0.326 Pumpkin seed
Threonine 0.766 0.683 Flax
Isoleucine 0.896 0.956 Pumpkin seed
Leucine 1.235 1.572 Pumpkin seed
Lysine 0.862 1.386 Pumpkin seed
Methionine 0.37 0.417 Pumpkin seed
Phenylalanine 0.957 0.924 Flax
Valine 1.072 1.491 Pumpkin seed
Histidine 0.472 0.515 Pumpkin seed
Fructose 0 Flax

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.