Seeds, pumpkin seeds (pepitas), raw vs Seeds, flaxseed
Nutrition comparison per 100 g.
Seeds, pumpkin seeds (pepitas), raw
554 kcal
Seeds, flaxseed
534 kcal
Calories
554 kcal
534 kcal
Protein
29.9 g
18.3 g
Carbs
18.7 g
28.9 g
Fiber
5.1 g
27.3 g
Sugars
~
1.6 g
Fat
40.0 g
42.2 g
Sodium
0 mg
30 mg
Key takeaways
- Seeds, flaxseed has 4% fewer calories (534 kcal vs 554 kcal).
- Seeds, pumpkin seeds (pepitas), raw has more protein (29.9 g vs 18.3 g).
- Seeds, pumpkin seeds (pepitas), raw has more carbs (18.7 g vs 28.9 g).
- Seeds, flaxseed has more fiber (27.3 g vs 5.1 g).
- Seeds, pumpkin seeds (pepitas), raw has more fat (40.0 g vs 42.2 g).
| Macronutrients | Seeds, pumpkin seeds (pepitas), raw | Seeds, flaxseed |
|---|---|---|
| Calories | 554 kcal | 534 kcal |
| Protein | 29.9 g | 18.3 g |
| Total Fat | 40.0 g | 42.2 g |
| Total Carbohydrate | 18.7 g | 28.9 g |
| Dietary Fiber | 5.1 g | 27.3 g |
| Total Sugars | ~ | 1.6 g |
| Water | 6.6 g | 7.0 g |
| Carbohydrates | Seeds, pumpkin seeds (pepitas), raw | Seeds, flaxseed |
|---|---|---|
| Total Carbohydrate | 18.7 g | 28.9 g |
| Dietary Fiber | 5.1 g | 27.3 g |
| Total Sugars | ~ | 1.6 g |
| Fats & Fatty Acids | Seeds, pumpkin seeds (pepitas), raw | Seeds, flaxseed |
|---|---|---|
| Total Fat | 40.0 g | 42.2 g |
| Saturated Fat | ~ | 3.7 g |
| Monounsaturated Fat | ~ | 7.5 g |
| Polyunsaturated Fat | ~ | 28.7 g |
| Omega-3 Fatty Acids | ~ | 22,813.0 mg |
| Omega-6 Fatty Acids | ~ | 5,903.0 mg |
| Protein & Amino Acids | Seeds, pumpkin seeds (pepitas), raw | Seeds, flaxseed |
|---|---|---|
| Protein | 29.9 g | 18.3 g |
| Histidine | ~ | 472.0 mg |
| Isoleucine | ~ | 896.0 mg |
| Leucine | ~ | 1,235.0 mg |
| Lysine | ~ | 862.0 mg |
| Methionine | ~ | 370.0 mg |
| Phenylalanine | ~ | 957.0 mg |
| Threonine | ~ | 766.0 mg |
| Tryptophan | ~ | 297.0 mg |
| Valine | ~ | 1,072.0 mg |
| Alanine | ~ | 925.0 mg |
| Arginine | ~ | 1,925.0 mg |
| Aspartic Acid | ~ | 2,046.0 mg |
| Cystine | ~ | 340.0 mg |
| Glutamic Acid | ~ | 4,039.0 mg |
| Glycine | ~ | 1,248.0 mg |
| Proline | ~ | 806.0 mg |
| Serine | ~ | 970.0 mg |
| Tyrosine | ~ | 493.0 mg |
| Vitamins | Seeds, pumpkin seeds (pepitas), raw | Seeds, flaxseed |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | ~ | 0.6 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 0.3 mg |
| Vitamin K | ~ | 4.3 mcg |
| Thiamin (B1) | ~ | 1.6 mg |
| Riboflavin (B2) | ~ | 0.2 mg |
| Niacin (B3) | ~ | 3.1 mg |
| Vitamin B6 | ~ | 0.5 mg |
| Folate (B9) | ~ | 87.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 1.0 mg |
| Choline | ~ | 78.7 mg |
| Betaine | ~ | 3.1 mg |
| Minerals | Seeds, pumpkin seeds (pepitas), raw | Seeds, flaxseed |
|---|---|---|
| Calcium | 37.4 mg | 255.0 mg |
| Iron | 8.4 mg | 5.7 mg |
| Magnesium | 499.7 mg | 392.0 mg |
| Phosphorus | 1,150.0 mg | 642.0 mg |
| Potassium | 691.2 mg | 813.0 mg |
| Sodium | 0.0 mg | 30.0 mg |
| Zinc | 6.3 mg | 4.3 mg |
| Copper | 1.2 mg | 1.2 mg |
| Manganese | 4.1 mg | 2.5 mg |
| Selenium | 20.5 mcg | 25.4 mcg |
| Sterols | Seeds, pumpkin seeds (pepitas), raw | Seeds, flaxseed |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Campesterol | ~ | 45.0 mg |
| Stigmasterol | ~ | 11.0 mg |
| Beta-sitosterol | ~ | 90.0 mg |
| Other | Seeds, pumpkin seeds (pepitas), raw | Seeds, flaxseed |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 4.8 g | 3.7 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin seeds (pepitas), raw or Seeds, flaxseed?
Seeds, flaxseed has fewer calories: 554 kcal for Seeds, pumpkin seeds (pepitas), raw vs 534 kcal for Seeds, flaxseed per 100 g.
Which has more protein, Seeds, pumpkin seeds (pepitas), raw or Seeds, flaxseed?
Seeds, pumpkin seeds (pepitas), raw has more protein: 29.9 g for Seeds, pumpkin seeds (pepitas), raw vs 18.3 g for Seeds, flaxseed per 100 g.
Which has more fiber, Seeds, pumpkin seeds (pepitas), raw or Seeds, flaxseed?
Seeds, flaxseed has more fiber: 5.1 g for Seeds, pumpkin seeds (pepitas), raw vs 27.3 g for Seeds, flaxseed per 100 g.
Is Seeds, pumpkin seeds (pepitas), raw or Seeds, flaxseed healthier?
Seeds, flaxseed is lower in calories, and Seeds, pumpkin seeds (pepitas), raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.