Flaxseeds vs Pumpkin Seeds: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Pumpkin Seeds is generally healthier
Pumpkin Seeds comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (19g vs 18g), less sugar (1.1g vs 1.6g), less sodium (18mg vs 30mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Flaxseeds
534 kcal
More Protein
Pumpkin Seeds
19g
More Fiber
Flaxseeds
27g
Less Sugar
Pumpkin Seeds
1.1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Flaxseeds | Pumpkin Seeds | Difference |
|---|---|---|---|
| Calories | 534kcal✓ | 559kcal | -25.0kcal |
| Protein | 18g | 19g✓ | -1.0g |
| Carbohydrates | 29g | 11g✓ | +18.0g |
| Fat | 42g✓ | 49g | -7.0g |
| Fiber | 27g✓ | 6.5g | +20.5g |
| Sugar | 1.6g | 1.1g✓ | +0.5g |
| Sodium | 30mg | 18mg✓ | +12.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Flaxseeds
Pumpkin Seeds
Diet Compatibility
Flaxseeds
Pumpkin Seeds
When to Choose Flaxseeds
- ✓Lower in calories (534 vs 559)
- ✓More fiber (27g vs 6.5g)
Common Uses
When to Choose Pumpkin Seeds
- ✓Higher in protein (19g vs 18g)
- ✓Lower in carbs (11g vs 29g)
- ✓Less sugar (1.1g vs 1.6g)
- ✓Lower sodium (18mg vs 30mg)
Common Uses
Flaxseeds vs Pumpkin Seeds: Nutritional Analysis
Pumpkin Seeds is more calorie-dense at 559 calories per 100g compared to 534 for Flaxseeds, a difference of 25 calories. On the protein front, Pumpkin Seeds delivers more with 19g per 100g versus 18g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Flaxseeds and Pumpkin Seeds tell different nutritional stories. Flaxseeds provides 29g of carbohydrates, 42g of fat, and 27g of fiber per 100g, while Pumpkin Seeds contains 11g carbs, 49g fat, and 6.5g fiber. The higher fiber content in Flaxseeds supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Flaxseeds contains 1.6g while Pumpkin Seeds has 1.1g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Flaxseeds is the lower-calorie choice at 534 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pumpkin Seeds provides more protein (19g/100g), supporting muscle repair and growth.
- For sustained energy: Flaxseeds offers more fiber (27g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Flaxseeds or Pumpkin Seeds?
Pumpkin Seeds has more calories with 559 kcal per 100g, compared to Flaxseeds with 534 kcal. That's a difference of 25 calories per 100g serving.
Is Flaxseeds healthier than Pumpkin Seeds?
Based on our nutritional analysis, Pumpkin Seeds is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Pumpkin Seeds has 559 calories, 19g protein, and 6.5g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Flaxseeds and Pumpkin Seeds?
Pumpkin Seeds has more protein with 19g per 100g, compared to Flaxseeds with 18g. Pumpkin Seeds provides 1.0g more protein per 100g serving.
Which is better for weight loss, Flaxseeds or Pumpkin Seeds?
For weight loss, Flaxseeds is the better choice with only 534 calories per 100g compared to 559 calories in Pumpkin Seeds. Flaxseeds also offers 27g of fiber per 100g, which helps you feel fuller longer.
Does Flaxseeds or Pumpkin Seeds have fewer carbs?
Pumpkin Seeds has fewer carbs with 11g per 100g, compared to Flaxseeds with 29g. If you're following a low-carb diet, Pumpkin Seeds is the better option with 18.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.