Flaxseed vs pumpkin seeds: which is healthier?
Flaxseed is more nutrient-dense, scoring 58/100 against 53/100 for pumpkin seeds. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Flaxseed
534 kcal per 100 g. 1 tbsp ground: 7 g
Higher scorePumpkin seeds
559 kcal per 100 g. 1 oz: 28 g
Which to pick for your goal
- Fewer caloriesAbout even534 vs 559 kcal per 100 g
- More proteinPumpkin seeds18 vs 30 g per 100 g
- More fiberFlaxseed27 vs 6 g per 100 g
- Less sugarAbout even1.6 vs 1.4 g per 100 g
- More potassiumAbout even813 vs 809 mg per 100 g
- Less saturated fatFlaxseed3.7 vs 8.7 g per 100 g
Nutrition side by side
| Nutrient | Flaxseed, 100 g | Pumpkin seeds, 100 g | Flaxseed, 7 g | Pumpkin seeds, 28 g |
|---|---|---|---|---|
| Calories | 534 kcal | 559 kcal | 37 kcal | 157 kcal |
| Protein | 18 g | 30 g | 1.3 g | 8.5 g |
| Carbohydrates | 29 g | 11 g | 2 g | 3 g |
| Sugars | 1.6 g | 1.4 g | 0.1 g | 0.4 g |
| Fiber | 27 g | 6 g | 1.9 g | 1.7 g |
| Fat | 42 g | 49 g | 3 g | 14 g |
| Saturated fat | 3.7 g | 8.7 g | 0.3 g | 2.4 g |
| Vitamin C | 0.6 mg | 1.9 mg | <0.1 mg | 0.5 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | 0.3 µg |
| Potassium | 813 mg | 809 mg | 57 mg | 227 mg |
| Iron | 5.7 mg | 8.8 mg | 0.4 mg | 2.5 mg |
| Calcium | 255 mg | 46 mg | 18 mg | 13 mg |
| Magnesium | 392 mg | 592 mg | 27 mg | 166 mg |
| Sodium | 30 mg | 7 mg | 2.1 mg | 2 mg |
Last updated . Scores use the HowHealthyIs Score method.