Flaxseed (ground) vs Pumpkin Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Flaxseed (ground)
per 100g
Nuts & SeedsPumpkin Seeds
per 100g
Nutrition Comparison
| Per 100g | Flaxseed (ground) | Pumpkin Seeds |
|---|---|---|
| Calories | 534kcal | 559kcal |
| Protein | 18.3g | 30.2g |
| Carbs | 28.9g | 10.7g |
| Fat | 42.2g | 49g |
| Fiber | 27.3g | 6g |
| Sugar | 1.6g | 1.4g |
| Sodium | 30mg | 7mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Flaxseed (ground) has 25 fewer calories per 100g than Pumpkin Seeds (5% less).
- Pumpkin Seeds delivers more protein (30.2g vs 18.3g per 100g).
- Flaxseed (ground) has more fiber (27.3g vs 6g).
- Flaxseed (ground) contains less fat (42.2g vs 49g).
- Pumpkin Seeds has less sugar (1.4g vs 1.6g).
Flaxseed (ground)
Ground flaxseed is the richest plant source of ALA omega-3 fatty acids and lignans, phytoestrogens linked in studies to hormone balance and reduced LDL cholesterol. Whole flaxseed passes through largely undigested, so grinding (or buying pre-ground) is essential to unlock its nutrients.
View Flaxseed (ground) nutrition →Pumpkin Seeds
Pumpkin seeds (pepitas) are exceptionally high in protein and magnesium (a mineral most people under-consume), along with zinc and iron. They make a crunchy, plant-based protein topping for salads and bowls.
View Pumpkin Seeds nutrition →Track Flaxseed (ground) & Pumpkin Seeds in Kairo
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