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 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 13:20:67 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 | 20% | 46% |
Fat | 67% | 38% |
Alcohol | ~ | ~ |
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.
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.
Pumpkin seed has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Flaxseeds or Pumpkin Seeds .
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 % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
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IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
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UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
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MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
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MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||