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

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Summary of differences between Flax seeds and Pumpkin seed

  • Flax seeds has more Vitamin B1, Manganese, Phosphorus, Copper, Fiber, Vitamin B6, Magnesium, Iron, and Calcium, while Pumpkin seed has more Zinc.
  • Flax seeds covers your daily need of Vitamin B1 134% more than Pumpkin seed.
  • Flax seeds contains 13 times more Vitamin B6 than Pumpkin seed. While Flax seeds 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 seeds 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" 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% 3.7% 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 E Vitamin 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

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

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 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 seeds Pumpkin seed Opinion
Calories 534kcal 446kcal Flax seeds
Protein 18.29g 18.55g Pumpkin seed
Fats 42.16g 19.4g Flax seeds
Vitamin C 0.6mg 0.3mg Flax seeds
Net carbs 1.58g 35.35g Pumpkin seed
Carbs 28.88g 53.75g Pumpkin seed
Magnesium 392mg 262mg Flax seeds
Calcium 255mg 55mg Flax seeds
Potassium 813mg 919mg Pumpkin seed
Iron 5.73mg 3.31mg Flax seeds
Sugar 1.55g Pumpkin seed
Fiber 27.3g 18.4g Flax seeds
Copper 1.22mg 0.69mg Flax seeds
Zinc 4.34mg 10.3mg Pumpkin seed
Phosphorus 642mg 92mg Flax seeds
Sodium 30mg 18mg Pumpkin seed
Vitamin A 0IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 0.496mg Flax seeds
Selenium 25.4µg Flax seeds
Vitamin B1 1.644mg 0.034mg Flax seeds
Vitamin B2 0.161mg 0.052mg Flax seeds
Vitamin B3 3.08mg 0.286mg Flax seeds
Vitamin B5 0.985mg 0.056mg Flax seeds
Vitamin B6 0.473mg 0.037mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 9µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 3.67g Flax seeds
Monounsaturated Fat 7.527g 6.032g Flax seeds
Polyunsaturated fat 28.73g 8.844g Flax seeds
Tryptophan 0.297mg 0.326mg Pumpkin seed
Threonine 0.766mg 0.683mg Flax seeds
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 seeds
Valine 1.072mg 1.491mg Pumpkin seed
Histidine 0.472mg 0.515mg Pumpkin seed
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Flax seeds
4%
Pumpkin seed
Minerals Daily Need Coverage Score
191%
Flax seeds
103%
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 seeds
Flax seeds is lower in Saturated Fat (difference - 0.0070000000000001g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)

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 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.