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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
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%
Contains more Potassium +13%
Contains less Sodium -40%
Contains more Zinc +137.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
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%
Contains more Potassium +13%
Contains less Sodium -40%
Contains more Zinc +137.3%

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 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%
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%
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 +∞%

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

All nutrients comparison - raw data values

Nutrient Flax Pumpkin seed Opinion
Net carbs 1.58g 35.35g Pumpkin seed
Protein 18.29g 18.55g Pumpkin seed
Fats 42.16g 19.4g Flax
Carbs 28.88g 53.75g Pumpkin seed
Calories 534kcal 446kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Pumpkin seed
Fiber 27.3g 18.4g Flax
Calcium 255mg 55mg Flax
Iron 5.73mg 3.31mg Flax
Magnesium 392mg 262mg Flax
Phosphorus 642mg 92mg Flax
Potassium 813mg 919mg Pumpkin seed
Sodium 30mg 18mg Pumpkin seed
Zinc 4.34mg 10.3mg Pumpkin seed
Copper 1.22mg 0.69mg Flax
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0.3mg Flax
Vitamin B1 1.644mg 0.034mg Flax
Vitamin B2 0.161mg 0.052mg Flax
Vitamin B3 3.08mg 0.286mg Flax
Vitamin B5 0.985mg 0.056mg Flax
Vitamin B6 0.473mg 0.037mg Flax
Folate 87µg 9µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.326mg Pumpkin seed
Threonine 0.766mg 0.683mg Flax
Isoleucine 0.896mg 0.956mg Pumpkin seed
Leucine 1.235mg 1.572mg Pumpkin seed
Lysine 0.862mg 1.386mg Pumpkin seed
Methionine 0.37mg 0.417mg Pumpkin seed
Phenylalanine 0.957mg 0.924mg Flax
Valine 1.072mg 1.491mg Pumpkin seed
Histidine 0.472mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 3.67g Flax
Monounsaturated Fat 7.527g 6.032g Flax
Polyunsaturated fat 28.73g 8.844g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Pumpkin seed
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
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

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. 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.