Flaxseed vs Pepitas: Health Insights

Where is more calories, protein, carbs - what is more healthy?

Flaxseed - calories, kcal, weight, nutrition
Flaxseed - calories, kcal, weight, nutrition

Pepitas vs Flaxseed: Nutrition Comparison

per 100gFlaxseedPepitas
Calories534 559
Carbohydrates28.88 g10.71 g
Fat42.16 g49.05 g
Dietary fiber27.3 g6 g
Protein18.29 g30.23 g
Water6.96 g5.23 g
Calcium255 mg46 mg
Iron5.73 mg8.82 mg
Magnessium392 mg592 mg
Potassium813 mg809 mg
Sodium30 mg7 mg
Vitaminium B1 (Thiamine)1.644 mg0.273 mg
Vitaminium B2 (riboflavin)0.161 mg0.153 mg
Vitaminium B3 (Niacin)3.08 mg4.987 mg
Vitaminium B60.473 mg0.143 mg
Vitaminium B9 (Folic acid)0.087 mg0.058 mg
Vitaminium C0.6 mg1.9 mg
Vitaminium E0.31 mg2.18 mg
Vitaminium K0.004 mg0.007 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%.


  • Calories534
  • Carbohydrates28.88 g
  • Fat42.16 g
  • Dietary fiber27.3 g
  • Protein18.29 g
  • Water6.96 g
Flaxseed calories per:
| ounce | standard serving size | tablespoon | cup | half cup

Calories source

  • 20% CARBS.
  • 13% PROTEIN
  • 67% FAT


  • Calories559
  • Carbohydrates10.71 g
  • Fat49.05 g
  • Dietary fiber6 g
  • Protein30.23 g
  • Water5.23 g
Pepitas calories per:
| 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
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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