Side-by-Side Comparison
Nuts, Seeds & Kernels
Flaxseeds (Ground / Milled) vs. Pumpkin Seeds (Pepitas Raw)
Comparing 2 standards across 13 specifications. 13 key differences identified.
Comparing:
Flaxseeds (Ground / Milled)
Pumpkin Seeds (Pepitas Raw)
Flaxseeds (Linum usitatissimum) must be ground to break down the tough hull for nutrient absorption. Per 100g, they provide 534 kcal, 42.2g fats (22,810mg Omega-3 ALA), 18.3g protein, 28.9g carbohydrates (27.3g fiber / 1.6g net carbs), and world-record lignans.
Pepitas are hull-less seeds of oilseed pumpkins (Cucurbita pepo). Per 100g raw, they provide 559 kcal, 49.1g fats (16.2g MUFA, 21.0g PUFA), 30.2g protein, 10.7g carbohydrates (6.0g fiber), 592mg magnesium (141% DV), and 7.8mg zinc (71% DV).
Specification Comparison Table
13 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
534 kcal | 559 kcal |
|
Total Fat
|
42.2 g | 49.1 g |
|
Polyunsaturated Fat (PUFA)
|
28.7 g | 21.0 g |
|
Monounsaturated Fat (MUFA)
|
7.53 g | 16.2 g |
|
Saturated Fat
|
3.66 g | 8.65 g |
|
Protein
|
18.3 g | 30.2 g |
|
Carbohydrates
|
28.9 g | 10.7 g |
|
Dietary Fiber
|
27.3 g | 6.00 g |
|
Magnesium
|
392 (93% DV) mg | 592 (141% DV) mg |
|
Omega-3 ALA (Alpha-Linolenic)
|
22,810 (One of the highest of any plant food) mg | — |
|
Net Carbohydrates
|
1.60 (Near zero carb) g | — |
|
Zinc
|
— | 7.81 (71% DV) mg |
|
Iron (Non-Heme)
|
— | 8.82 (49% DV) mg |
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