Pumpkin Seeds vs Flaxseed: Nutrition Guide
Where is more calories, protein, carbs - what is more healthy?
Flaxseed vs Pumpkin seeds: Nutrition Comparison
| per 100g | Pumpkin seeds | Flaxseed |
|---|---|---|
| Calories | 559 | 534 |
| Carbohydrates | 10.71 g | 28.88 g |
| Fat | 49.05 g | 42.16 g |
| Dietary fiber | 6 g | 27.3 g |
| Protein | 30.23 g | 18.29 g |
| Calcium | 46 mg | 255 mg |
| Iron | 8.82 mg | 5.73 mg |
| Magnessium | 592 mg | 392 mg |
| Potassium | 809 mg | 813 mg |
| Sodium | 7 mg | 30 mg |
| Vitaminium B1 (Thiamine) | 0.273 mg | 1.644 mg |
| Vitaminium B2 (riboflavin) | 0.153 mg | 0.161 mg |
| Vitaminium B3 (Niacin) | 4.987 mg | 3.08 mg |
| Vitaminium B6 | 0.143 mg | 0.473 mg |
| Vitaminium B9 (Folic acid) | 58 mg | 0.087 mg |
| Vitaminium C | 1.9 mg | 0.6 mg |
| Vitaminium E | 35.1 mg | 0.31 mg |
More Calories in Pumpkin seeds
At first glance, you can see that in pumpkin seeds is just a little more calories than in flaxseed.
Pumpkin seeds has 559 kcal per 100g and flaxseed 534 kcal per 100g so it is pretty easy to calculate that the difference is about 5%.
In pumpkin seeds and in flaxseed most calories came from fat.
See tables below to compare pumpkin seeds with flaxseed in details.
Pumpkin seeds And Flaxseed Nutrition Difference
- Calories:
pumpkin seeds - 5% more than flaxseed - Carbohydrates:
flaxseed - 170% more than pumpkin seeds - Fat:
pumpkin seeds - 16% more than flaxseed - Dietary fiber:
flaxseed - 355% more than pumpkin seeds - Protein:
pumpkin seeds - 65% more than flaxseed
More protein in pumpkin seeds
It is aslo easy to see see that in pumpkin seeds is more protein than in flaxseed.
There is 18.29g per 100g of flaxseed and 30.23g per 100g of pumpkin seeds so using simple math we can see that difference is about 65%.
Less carbohydrates in pumpkin seeds
In pumpkin seeds is less carbohydrates than in flaxseed.
There is 28.88g/100g of carbohydrates in flaxseed and 10.71g/100g in pumpkin seeds so let me do the math for you again - difference is about 170%.
More fat in pumpkin seeds
In pumpkin seeds is more fats than in flaxseed.
The tables above show us that there is 42.16g/100g of fats in flaxseed and 49.05g/100g in pumpkin seeds. In this case difference is about 16%.
Pumpkin seeds
559kcal- Calories559
- Carbohydrates10.71 g
- Fat49.05 g
- Dietary fiber6 g
- Protein30.23 g
100g | ounce | handfull | tablespoon | cup | half cup
Calories source
- 7% CARBS.
- 20% PROTEIN
- 73% FAT
Flaxseed
534kcal- Calories534
- Carbohydrates28.88 g
- Fat42.16 g
- Dietary fiber27.3 g
- Protein18.29 g
100g | ounce | standard serving size | tablespoon | cup | half cup
Calories source
- 20% CARBS
- 13% PROTEIN
- 67% FAT
Vitamins: flaxseed vs pumpkin seeds
- Vitaminium B1 (Thiamine):
flaxseed - 502% more than pumpkin seeds - Vitaminium B2 (riboflavin):
flaxseed - 5% more than pumpkin seeds - Vitaminium B3 (Niacin):
pumpkin seeds - 62% more than flaxseed - Vitaminium B6:
flaxseed - 231% more than pumpkin seeds - Vitaminium B9 (Folic acid):
pumpkin seeds - 66567% more than flaxseed - Vitaminium C:
pumpkin seeds - 217% more than flaxseed - Vitaminium E:
pumpkin seeds - 11223% more than flaxseed
Minerals: pumpkin seeds vs flaxseed
- Calcium:
flaxseed - 454% more than pumpkin seeds - Iron:
pumpkin seeds - 54% more than flaxseed - Magnessium:
pumpkin seeds - 51% more than flaxseed - Potassium:
flaxseed - 0% more than pumpkin seeds - Sodium:
flaxseed - 329% more than pumpkin seeds
Compares of pumpkin seeds
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- see all compares of pumpkin seeds
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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