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 covers your daily need of 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.
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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 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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
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
Saturated Fat:
Sat. Fat
3.663 g
Monounsaturated Fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
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
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 | |
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Opinion |
| Calories | 534kcal | 446kcal |
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| Protein | 18.29g | 18.55g |
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| Fats | 42.16g | 19.4g |
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| Vitamin C | 0.6mg | 0.3mg |
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| Net carbs | 1.58g | 35.35g |
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| Carbs | 28.88g | 53.75g |
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| Magnesium | 392mg | 262mg |
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| Calcium | 255mg | 55mg |
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| Potassium | 813mg | 919mg |
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| Iron | 5.73mg | 3.31mg |
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| Sugar | 1.55g |
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| Fiber | 27.3g | 18.4g |
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| Copper | 1.22mg | 0.69mg |
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| Zinc | 4.34mg | 10.3mg |
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| Phosphorus | 642mg | 92mg |
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| Sodium | 30mg | 18mg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.31mg |
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| Manganese | 2.482mg | 0.496mg |
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| Selenium | 25.4µg |
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| Vitamin B1 | 1.644mg | 0.034mg |
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| Vitamin B2 | 0.161mg | 0.052mg |
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| Vitamin B3 | 3.08mg | 0.286mg |
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| Vitamin B5 | 0.985mg | 0.056mg |
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| Vitamin B6 | 0.473mg | 0.037mg |
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| Vitamin K | 4.3µg |
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| Folate | 87µg | 9µg |
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| Choline | 78.7mg |
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| Saturated Fat | 3.663g | 3.67g |
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| Monounsaturated Fat | 7.527g | 6.032g |
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| Polyunsaturated fat | 28.73g | 8.844g |
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| Tryptophan | 0.297mg | 0.326mg |
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| Threonine | 0.766mg | 0.683mg |
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| Isoleucine | 0.896mg | 0.956mg |
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| Leucine | 1.235mg | 1.572mg |
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| Lysine | 0.862mg | 1.386mg |
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| Methionine | 0.37mg | 0.417mg |
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| Phenylalanine | 0.957mg | 0.924mg |
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| Valine | 1.072mg | 1.491mg |
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| Histidine | 0.472mg | 0.515mg |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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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
62%
4%
Minerals Daily Need Coverage Score
191%
103%
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)