Flaxseed vs Pepitas: Health Insights
Where is more calories, protein, carbs - what is more healthy?
Pepitas vs Flaxseed: Nutrition Comparison
| per 100g | Flaxseed | Pepitas |
|---|---|---|
| Calories | 534 | 559 |
| Carbohydrates | 28.88 g | 10.71 g |
| Fat | 42.16 g | 49.05 g |
| Dietary fiber | 27.3 g | 6 g |
| Protein | 18.29 g | 30.23 g |
| Water | 6.96 g | 5.23 g |
| Calcium | 255 mg | 46 mg |
| Iron | 5.73 mg | 8.82 mg |
| Magnessium | 392 mg | 592 mg |
| Potassium | 813 mg | 809 mg |
| Sodium | 30 mg | 7 mg |
| Vitaminium B1 (Thiamine) | 1.644 mg | 0.273 mg |
| Vitaminium B2 (riboflavin) | 0.161 mg | 0.153 mg |
| Vitaminium B3 (Niacin) | 3.08 mg | 4.987 mg |
| Vitaminium B6 | 0.473 mg | 0.143 mg |
| Vitaminium B9 (Folic acid) | 0.087 mg | 0.058 mg |
| Vitaminium C | 0.6 mg | 1.9 mg |
| Vitaminium E | 0.31 mg | 2.18 mg |
| Vitaminium K | 0.004 mg | 0.007 mg |
Less Calories in Flaxseed
At first glance, you can see that in flaxseed is just a little less calories than in pepitas.
Flaxseed has 534 kcal per 100g and pepitas 559 kcal per 100g so it is pretty easy to calculate that the difference is about 5%.
In flaxseed and in pepitas most calories came from fat.
See tables below to compare flaxseed with pepitas in details.
Flaxseed And Pepitas Nutrition Difference
- Calories:
pepitas - 5% more than flaxseed - Carbohydrates:
flaxseed - 170% more than pepitas - Fat:
pepitas - 16% more than flaxseed - Dietary fiber:
flaxseed - 355% more than pepitas - Protein:
pepitas - 65% more than flaxseed - Water:
flaxseed - 33% more than pepitas
Less protein in flaxseed
It is aslo easy to see see that in flaxseed is less protein than in pepitas.
There is 30.23g per 100g of pepitas and 18.29g per 100g of flaxseed so using simple math we can see that difference is about 65%.
More carbohydrates in flaxseed
In flaxseed is more carbohydrates than in pepitas.
There is 10.71g/100g of carbohydrates in pepitas and 28.88g/100g in flaxseed so let me do the math for you again - difference is about 170%.
Less fat in flaxseed
In flaxseed is less fats than in pepitas.
The tables above show us that there is 49.05g/100g of fats in pepitas and 42.16g/100g in flaxseed. In this case difference is about 16%.
Flaxseed
534kcal- Calories534
- Carbohydrates28.88 g
- Fat42.16 g
- Dietary fiber27.3 g
- Protein18.29 g
- Water6.96 g
100g | ounce | standard serving size | tablespoon | cup | half cup
Calories source
- 20% CARBS.
- 13% PROTEIN
- 67% FAT
Pepitas
559kcal- Calories559
- Carbohydrates10.71 g
- Fat49.05 g
- Dietary fiber6 g
- Protein30.23 g
- Water5.23 g
100g | ounce | standard serving size | handfull | tablespoon | teaspoon | glass
Calories source
- 7% CARBS
- 20% PROTEIN
- 73% FAT
Vitamins: pepitas vs flaxseed
- Vitaminium B1 (Thiamine):
flaxseed - 502% more than pepitas - Vitaminium B2 (riboflavin):
flaxseed - 5% more than pepitas - Vitaminium B3 (Niacin):
pepitas - 62% more than flaxseed - Vitaminium B6:
flaxseed - 231% more than pepitas - Vitaminium B9 (Folic acid):
flaxseed - 50% more than pepitas - Vitaminium C:
pepitas - 217% more than flaxseed - Vitaminium E:
pepitas - 603% more than flaxseed - Vitaminium K:
pepitas - 75% more than flaxseed
Minerals: flaxseed vs pepitas
- Calcium:
flaxseed - 454% more than pepitas - Iron:
pepitas - 54% more than flaxseed - Magnessium:
pepitas - 51% more than flaxseed - Potassium:
flaxseed - 0% more than pepitas - Sodium:
flaxseed - 329% more than pepitas
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Compares of pepitas
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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