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Flax Seeds vs Pumpkin Seeds Calories
Pumpkin Seeds has 5% more calories than flax seeds: 574 vs 545 calories per 100 g.
For protein, pumpkin seeds has more. For fat, pumpkin seeds has more. For carbohydrates, flax seeds has more. For fiber, flax seeds has more.
By typical serving, 1 cup of flax seeds (168 g) has 916 calories and 1 cup of pumpkin seeds (144 g) has 827 calories.
Flax Seeds and Pumpkin Seeds calorie calculator
Nutrition per 100 grams
| Nutrient | Flax Seeds | Pumpkin Seeds |
|---|---|---|
| Calories | 545 | 574 |
| Protein | 18 g | 30 g |
| Fat | 37 g | 49 g |
| Saturated fat | 3.3 g | 8.5 g |
| Carbohydrates | 34 g | 15 g |
| Fiber | 23 g | 6.5 g |
| Sugars | 1.6 g | 1.3 g |
| Sodium | 37 mg | 18 mg |
| Potassium | 793 mg | 788 mg |
| Calcium | 230 mg | 52 mg |
| Iron | 5.8 mg | 8.1 mg |
| Vitamin C | 0.6 mg | 1.8 mg |
Flax Seeds vs Pumpkin Seeds: common questions
Which has more calories, flax seeds or pumpkin seeds?
Pumpkin Seeds has more calories per 100 g (574 vs 545).
Which has more protein, flax seeds or pumpkin seeds?
Pumpkin Seeds has more protein per 100 g (30 g vs 18 g).
Is flax seeds or pumpkin seeds better for weight loss?
Flax Seeds has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.
More comparisons
Source: USDA FoodData Central. Flax Seeds: FDC ID 2707588. Pumpkin Seeds: FDC ID 2707581.