FlaxseedvsPumpkin and Squash Seeds
Flaxseed has 534 calories and 18g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Flaxseed is lower in calories.
🎯When to Eat What
Goal-based picks for Flaxseed vs Pumpkin and Squash Seeds
Flaxseed will keep you satisfied longer with 27.3g fiber, 18.3g protein, 42.2g fat — fat and protein slow digestion while fiber adds bulk.
Pumpkin and Squash Seeds packs 30.2g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Flaxseed is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Flaxseed provides 255mg of calcium per 100g — a much better source for bone health.
Pumpkin and Squash Seeds has 8.8mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Flaxseed
Calorie-dense at 534 kcal per 100g, so portion size matters.
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Seeds Flaxseed | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 534kcal27% | 559kcal28% | <0.1kcal |
| Protein | 18g37% | 30g60% | <0.1g |
| Total Fat | 42g54% | 49g63% | <0.1g |
| Saturated Fat | 3.7g18% | 8.7g43% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 29g11% | 11g4% | +18g |
| Dietary Fiber | 27g98% | 6.0g21% | +21g |
| Sugars | 1.6g | 1.4g | +0.15g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0.60mg1% | 1.9mg2% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.31mg2% | 2.2mg15% | <0.1mg |
| Vitamin K | 4.3mcg4% | 7.3mcg6% | <0.1mcg |
| Vitamin B6 | 0.47mg28% | 0.14mg8% | +0.33mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 87mcg22% | 58mcg14% | +29mcg |
| Thiamin (B1) | 1.6mg137% | 0.27mg23% | +1.4mg |
| Riboflavin (B2) | 0.16mg12% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | 3.1mg19% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 7.0mg0% | +23mg |
| Calcium | 255mg20% | 46mg4% | +209mg |
| Iron | 5.7mg32% | 8.8mg49% | <0.1mg |
| Potassium | 813mg17% | 809mg17% | +4.0mg |
| Phosphorus | 642mg51% | 1230mg98% | <0.1mg |
| Magnesium | 392mg93% | 592mg141% | <0.1mg |
| Zinc | 4.3mg39% | 7.8mg71% | <0.1mg |
| Copper | 1.2mg136% | 1.3mg149% | <0.1mg |
| Manganese | 2.5mg108% | 4.5mg197% | <0.1mg |
| Selenium | 25mcg46% | 9.4mcg17% | +16mcg |
🔬Nutritional Analysis
Calories: Flaxseed is moderately lower in calories than Pumpkin and Squash Seeds, containing 534 kcal compared to 559 kcal per 100g (5% fewer calories).
Protein: Pumpkin and Squash Seeds provides more protein with 30.2g versus 18.3g per 100g. In terms of protein-to-calorie efficiency, Pumpkin and Squash Seeds offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Flaxseed has 42.2g and Pumpkin and Squash Seeds has 49g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Pumpkin and Squash Seeds: 1mcg vs 0mcg), Vitamin E (Pumpkin and Squash Seeds: 2.18mg vs 0.31mg), Thiamin (B1) (Flaxseed: 1.64mg vs 0.273mg).
Key Minerals: Notable mineral differences include Calcium (Flaxseed: 255mg vs 46mg), Sodium (Flaxseed: 30mg vs 7mg), Selenium (Flaxseed: 25.4mcg vs 9.4mcg).
Diet Suitability: Pumpkin and Squash Seeds fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Flaxseed or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 18.3g for Flaxseed.
- Which is lower in calories, Flaxseed or Pumpkin and Squash Seeds?
- Flaxseed is lower in calories with 534 kcal per 100g versus 559 kcal.
- Is Flaxseed or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Flaxseed has 534 calories and 18.3g protein per 100g, while Pumpkin and Squash Seeds has 559 calories and 30.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Flaxseed or Pumpkin and Squash Seeds?
- Flaxseed is leaner with 42.2g of fat per 100g compared to 49g.
- Which has more fiber, Flaxseed or Pumpkin and Squash Seeds?
- Flaxseed has more fiber with 27.3g per 100g compared to 6g.