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  6. Flax seeds vs. Seeds, pumpkin and squash seed kernels, dried

Flax seeds vs. Seeds, pumpkin and squash seed kernels, dried — In-Depth Nutrition Comparison

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The main differences between flax seeds and seeds, pumpkin and squash seed kernels, dried

  • Flax seeds have more vitamin B1, fiber, selenium, and vitamin B6; however, seeds, pumpkin, and squash seed kernels, dried has more vitamin B2, manganese, phosphorus, magnesium, iron, and zinc.
  • Daily need coverage for vitamin B2 for seeds, pumpkin, and squash seed kernels, dried is 11757% higher.
  • Seeds, pumpkin, and squash seed kernels, dried has 6 times less vitamin B1 than flax seeds. Flax seeds have 1.644mg of vitamin B1, while seeds, pumpkin, and squash seed kernels, dried has 0.273mg.

Food types used in this article are Seeds, flaxseed and Seeds, pumpkin, and squash seed kernels, dried.

Infographic

Flax seeds vs Seeds, pumpkin and squash seed kernels, dried 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 423% 14% 71% 331% 448% 213% 528% 0.91% 593% 51%
Contains more CalciumCalcium +454.3%
Contains more SeleniumSelenium +170.2%
Contains more MagnesiumMagnesium +51%
Contains more IronIron +53.9%
Contains more CopperCopper +10.1%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +92.1%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +83%
~equal in Potassium ~809mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65%
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 6.3% 0.33% 44% 0% 68% 35308% 94% 45% 33% 0% 18% 44%
Contains more Vitamin B1Vitamin B1 +502.2%
Contains more Vitamin B5Vitamin B5 +31.3%
Contains more Vitamin B6Vitamin B6 +230.8%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +216.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +603.2%
Contains more Vitamin B2Vitamin B2 +94931.1%
Contains more Vitamin B3Vitamin B3 +61.9%
Contains more Vitamin KVitamin K +69.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Seeds, pumpkin and squash seed kernels, dried DV% diff.
Vitamin B2 0.161mg 153mg 11757%
Vitamin B1 1.644mg 0.273mg 114%
Manganese 2.482mg 4.543mg 90%
Fiber 27.3g 6g 85%
Phosphorus 642mg 1233mg 84%
Polyunsaturated fat 28.73g 20.976g 52%
Magnesium 392mg 592mg 48%
Iron 5.73mg 8.82mg 39%
Zinc 4.34mg 7.81mg 32%
Selenium 25.4µg 9.4µg 29%
Vitamin B6 0.473mg 0.143mg 25%
Protein 18.29g 30.23g 24%
Saturated fat 3.663g 8.659g 23%
Monounsaturated fat 7.527g 16.242g 22%
Calcium 255mg 46mg 21%
Copper 1.22mg 1.343mg 14%
Vitamin E 0.31mg 2.18mg 12%
Vitamin B3 3.08mg 4.987mg 12%
Fats 42.16g 49.05g 11%
Folate 87µg 58µg 7%
Carbs 28.88g 10.71g 6%
Vitamin B5 0.985mg 0.75mg 5%
Vitamin K 4.3µg 7.3µg 3%
Choline 78.7mg 63mg 3%
Calories 534kcal 559kcal 1%
Vitamin C 0.6mg 1.9mg 1%
Starch 1.47g 1%
Sodium 30mg 7mg 1%
Net carbs 1.58g 4.71g N/A
Potassium 813mg 809mg 0%
Sugar 1.55g 1.4g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.064g N/A
Tryptophan 0.297mg 0.576mg 0%
Threonine 0.766mg 0.998mg 0%
Isoleucine 0.896mg 1.281mg 0%
Leucine 1.235mg 2.419mg 0%
Lysine 0.862mg 1.236mg 0%
Methionine 0.37mg 0.603mg 0%
Phenylalanine 0.957mg 1.733mg 0%
Valine 1.072mg 1.579mg 0%
Histidine 0.472mg 0.78mg 0%
Fructose 0g 0.15g 0%
Omega-3 - ALA 0.12g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.004g N/A
Omega-6 - Linoleic acid 20.667g 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
30% 49% 11% 5% 5%
Protein: 30.23 g
Fats: 49.05 g
Carbs: 10.71 g
Water: 5.23 g
Other: 4.78 g
Contains more CarbsCarbs +169.7%
Contains more WaterWater +33.1%
Contains more ProteinProtein +65.3%
Contains more FatsFats +16.3%
Contains more OtherOther +28.8%

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
19% 35% 46%
Saturated fat: Sat. Fat 8.659 g
Monounsaturated fat: Mono. Fat 16.242 g
Polyunsaturated fat: Poly. Fat 20.976 g
Contains less Sat. FatSaturated fat -57.7%
Contains more Poly. FatPolyunsaturated fat +37%
Contains more Mono. FatMonounsaturated fat +115.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
51% 39% 5% 5%
Starch: 1.47 g
Sucrose: 1.13 g
Glucose: 0.13 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +207.7%
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
~equal in Sucrose ~1.13g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Seeds, pumpkin and squash seed kernels, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170556/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.