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  6. Flax seeds vs. Pumpkin seeds

Flax seeds vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and pumpkin seeds

  • Flax seeds have more vitamin B1, manganese, phosphorus, copper, fiber, vitamin B6, magnesium, iron, and calcium, while pumpkin seeds have more zinc.
  • Flax seeds cover your daily need for vitamin B1, 134% more than pumpkin seeds.
  • Flax seeds contain 13 times more vitamin B6 than pumpkin seeds. While flax seeds contain 0.473mg of vitamin B6, pumpkin seeds contain 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 seeds vs Pumpkin 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 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +13%
Contains more ZincZinc +137.3%
Contains less SodiumSodium -40%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +866.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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
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
Contains more FatsFats +117.3%
Contains more WaterWater +54.7%
Contains more CarbsCarbs +86.1%
~equal in Protein ~18.55g
~equal in Other ~3.8g

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +24.8%
Contains more Poly. FatPolyunsaturated fat +224.9%
~equal in Saturated fat ~3.67g

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