Pumpkin Seeds vs Flaxseed: All Nutritional Differences

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

Pumpkin seeds - calories, kcal, weight, nutrition
Flaxseed - calories, kcal, weight, nutrition

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

Flaxseed vs Pumpkin seeds: Vitamins and Minerals Comparison

per 100gPumpkin seedsFlaxseed
Calories559 534
Carbohydrates10.71 g28.88 g
Fat49.05 g42.16 g
Dietary fiber6 g27.3 g
Protein30.23 g18.29 g
Calcium46 mg255 mg
Iron8.82 mg5.73 mg
Magnessium592 mg392 mg
Potassium809 mg813 mg
Sodium7 mg30 mg
Vitaminium B1 (Thiamine)0.273 mg1.644 mg
Vitaminium B2 (riboflavin)0.153 mg0.161 mg
Vitaminium B3 (Niacin)4.987 mg3.08 mg
Vitaminium B60.143 mg0.473 mg
Vitaminium B9 (Folic acid)58 mg0.087 mg
Vitaminium C1.9 mg0.6 mg
Vitaminium E35.1 mg0.31 mg

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

  • Calories559
  • Carbohydrates10.71 g
  • Fat49.05 g
  • Dietary fiber6 g
  • Protein30.23 g
Pumpkin seeds calories per:
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 7% CARBS.
  • 20% PROTEIN
  • 73% FAT


  • Calories534
  • Carbohydrates28.88 g
  • Fat42.16 g
  • Dietary fiber27.3 g
  • Protein18.29 g
Flaxseed calories per:
| 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
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.

Add comment

We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it. Privacy Policy