Flaxseeds vs. Raw Pumpkin Seeds
Nutrition comparison of Flaxseeds and Raw 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
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and raw pumpkin seeds:
- Both flaxseeds and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more thiamin, pantothenic acid and Vitamin B6.
- Raw pumpkin seed has 63% less carbohydrates than flaxseed.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and raw pumpkin seeds are high in calories. Raw pumpkin seed has a little more calories (5%) than flaxseed by weight - flaxseed has 534 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, flaxseeds is lighter in protein, heavier in carbs and lighter in fat compared to raw pumpkin seeds per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 13% | 20% |
| Carbohydrates | 21% | 7% |
| Fat | 66% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pumpkin seed has 63% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both flaxseeds and raw pumpkin seeds are high in dietary fiber. Flaxseed has 355% more dietary fiber than raw pumpkin seed - flaxseed has 27.3g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Flaxseeds and raw pumpkin seeds contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both flaxseeds and raw pumpkin seeds are high in protein. Raw pumpkin seed has 65% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and flaxseed has 58% less saturated fat than raw pumpkin seed - flaxseed has 3.7g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and raw pumpkin seeds contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Raw pumpkin seeds and flaxseeds contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 603% more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Flaxseeds and raw pumpkin seeds contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, pantothenic acid and Vitamin B6. Both flaxseeds and raw pumpkin seeds contain significant amounts of riboflavin, niacin and folate.
| Flaxseeds | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 1.644 MG | 0.273 MG |
| Riboflavin | 0.161 MG | 0.153 MG |
| Niacin | 3.08 MG | 4.987 MG |
| Pantothenic acid | 0.985 MG | ~ |
| Vitamin B6 | 0.473 MG | 0.143 MG |
| Folate | 87 UG | 58 UG |
Minerals
calcium
Both flaxseeds and raw pumpkin seeds are high in calcium. Flaxseed has 454% more calcium than raw pumpkin seed - flaxseed has 255mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both flaxseeds and raw pumpkin seeds are high in iron. Raw pumpkin seed has 54% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both flaxseeds and raw pumpkin seeds are high in potassium. Flaxseed is very similar to raw pumpkin seed for potassium - flaxseed has 813mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Flaxseeds | Raw Pumpkin Seeds | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 74 UG |
| beta-carotene | ~ | 9 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than raw pumpkin seed per 100 grams.
| Flaxseeds | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.12 G |
| Total | 22.813 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than flaxseed per 100 grams.
| Flaxseeds | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | ~ | 0.131 G |
| linoleic acid | 5.903 G | 20.71 G |
| Total | 5.903 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Flaxseeds g
()
|
Daily Values (%) |
Raw 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raw pumpkin seeds contain more calories in 100 grams?Both flaxseeds and raw pumpkin seeds are high in calories. Raw pumpkin seed has a little more calories ( 10%) than flaxseed by weight - flaxseed has 534 calories in 100g and raw pumpkin seed has 559 calories.
Does flaxseeds or raw pumpkin seeds contain more calcium?
Both flaxseeds and raw pumpkin seeds are high in calcium. Flaxseed has 450% more calcium than raw pumpkin seed - flaxseed has 255mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does flaxseeds or raw pumpkin seeds contain more iron?
Both flaxseeds and raw pumpkin seeds are high in iron. Raw pumpkin seed has 50% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does flaxseeds or raw pumpkin seeds contain more potassium?
Both flaxseeds and raw pumpkin seeds are high in potassium. Flaxseed is very similar to raw pumpkin seed for potassium - flaxseed has 813mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.