Flaxseed Oil vs. Pumpkin Seeds
Nutrition comparison of Flaxseed Oil and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and pumpkin seeds:
- Both flaxseed oil and pumpkin seeds are high in calories.
- Pumpkin seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and pumpkin seeds are high in calories. Flaxseed oil has 98% more calories than pumpkin seed - flaxseed oil has 884 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, flaxseed oil is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for pumpkin seeds, 16:46:39 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Pumpkin Seeds | |
|---|---|---|
| Protein | ~ | 16% |
| Carbohydrates | ~ | 46% |
| Fat | 100% | 39% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and flaxseed oil has less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - pumpkin seed has 18.4g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 167 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and pumpkin seed has 59% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
trans fat
Both flaxseed oil and pumpkin seeds are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and flaxseed oil contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin A
Pumpkin seeds and flaxseed oil contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil has more Vitamin E than pumpkin seed - flaxseed oil has 0.47mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Flaxseed oil has more Vitamin K than pumpkin seed - flaxseed oil has 9.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pumpkin seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed Oil | Pumpkin Seeds | |
|---|---|---|
| Thiamin | ~ | 0.034 MG |
| Riboflavin | ~ | 0.052 MG |
| Niacin | ~ | 0.286 MG |
| Pantothenic acid | ~ | 0.056 MG |
| Vitamin B6 | ~ | 0.037 MG |
| Folate | ~ | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 54 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has more iron than flaxseed oil - pumpkin seed has 3.3mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Pumpkin seed is an excellent source of potassium and it has more potassium than flaxseed oil - pumpkin seed has 919mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Flaxseed Oil | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 0.077 G |
| Total | 53.368 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, both flaxseed oil and pumpkin seeds contain significant amounts of linoleic acid.
| Flaxseed Oil | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.015 G | ~ |
| linoleic acid | 14.327 G | 8.759 G |
| Total | 14.342 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Flaxseed Oil (Oil, flaxseed, cold pressed) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Flaxseed Oil g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseed oil or pumpkin seeds contain more calories in 100 grams?Both flaxseed oil and pumpkin seeds are high in calories. Flaxseed oil has 100% more calories than pumpkin seed - flaxseed oil has 884 calories in 100g and pumpkin seed has 446 calories.
Does pumpkin seeds or flaxseed oil have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and flaxseed oil has fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and flaxseed oil has no carbs..
Does pumpkin seeds or flaxseed oil contain more iron?
Pumpkin seed is an abundant source of iron and it has more iron than flaxseed oil - pumpkin seed has 3.3mg of iron in 100 grams and flaxseed oil does not contain significant amounts.
Does pumpkin seeds or flaxseed oil contain more potassium?
Pumpkin seed is a rich source of potassium and it has more potassium than flaxseed oil - pumpkin seed has 919mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.