Flaxseeds vs. Pumpkin Seeds
Nutrition comparison of Flaxseeds and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and pumpkin seeds:
- Both flaxseeds and pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) 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 flaxseeds and pumpkin seeds are high in calories. Flaxseed has 20% more calories than pumpkin seed - flaxseed has 534 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, flaxseeds is much lighter in carbs, much heavier in fat and similar to pumpkin seeds for protein. Flaxseeds has a macronutrient ratio of 13:21:66 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Pumpkin Seeds | |
|---|---|---|
| Protein | 13% | 16% |
| Carbohydrates | 21% | 46% |
| Fat | 66% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and flaxseed has 46% less carbohydrates than pumpkin seed - flaxseed has 28.9g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both flaxseeds and pumpkin seeds are high in dietary fiber. Flaxseed has 48% more dietary fiber than pumpkin seed - flaxseed has 27.3g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both flaxseeds and pumpkin seeds are high in protein. Flaxseed is very similar to flaxseed for protein - flaxseed has 18.3g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Flaxseeds and pumpkin seeds contain similar amounts of saturated fat - flaxseed has 3.7g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and pumpkin seeds contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and flaxseeds contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and pumpkin seeds contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Flaxseeds and pumpkin seeds contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseeds | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 1.644 MG | 0.034 MG |
| Riboflavin | 0.161 MG | 0.052 MG |
| Niacin | 3.08 MG | 0.286 MG |
| Pantothenic acid | 0.985 MG | 0.056 MG |
| Vitamin B6 | 0.473 MG | 0.037 MG |
| Folate | 87 UG | 9 UG |
Minerals
calcium
Both flaxseeds and pumpkin seeds are high in calcium. Flaxseed has 364% more calcium than pumpkin seed - flaxseed has 255mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both flaxseeds and pumpkin seeds are high in iron. Flaxseed has 73% more iron than pumpkin seed - flaxseed has 5.7mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both flaxseeds and pumpkin seeds are high in potassium. Pumpkin seed has 13% more potassium than flaxseed - flaxseed has 813mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Flaxseeds | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.077 G |
| Total | 22.813 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, both flaxseeds and pumpkin seeds contain significant amounts of linoleic acid.
| Flaxseeds | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 8.759 G |
| Total | 5.91 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: Flaxseeds (Seeds, flaxseed) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Flaxseeds g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 flaxseeds or pumpkin seeds contain more calories in 100 grams?Both flaxseeds and pumpkin seeds are high in calories. Flaxseed has 20% more calories than pumpkin seed - flaxseed has 534 calories in 100g and pumpkin seed has 446 calories.
Does flaxseeds or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and flaxseed has 50% fewer carbohydrates than pumpkin seed - flaxseed has 28.9g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does flaxseeds or pumpkin seeds contain more calcium?
Both flaxseeds and pumpkin seeds are high in calcium. Flaxseed has 360% more calcium than pumpkin seed - flaxseed has 255mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does flaxseeds or pumpkin seeds contain more iron?
Both flaxseeds and pumpkin seeds are high in iron. Flaxseed has 70% more iron than pumpkin seed - flaxseed has 5.7mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does flaxseeds or pumpkin seeds contain more potassium?
Both flaxseeds and pumpkin seeds are high in potassium. Pumpkin seed has 10% more potassium than flaxseed - flaxseed has 813mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.