Flaxseed Vs. Pumpkin Seeds; Nutritional Profiles and Which one is Healthier?

Pumpkin seeds are smaller in size, yet they're jam-packed with nutrients.
Pumpkin seeds are smaller in size, yet they’re jam-packed with nutrients.

While looking at some of the healthiest diet plans, like the Mediterranean Diet or the DASH (Dietary Approaches to Stop Hypertension) diet, you’ll notice that these diet plans encourage the incorporation of seeds in the diet on a regular basis. 

Seeds are high in protein, fiber, healthy fats, vitamins, and minerals, making them nutrient-dense foods. For instance, flaxseed and pumpkin seeds, provide different health benefits. Let us compare these two to find out about their nutritional benefits. 


Flaxseed is a plant-based food that is high in fiber, antioxidants, and omega-3 fatty acids. It’s referred to as a “functional food” because it can be consumed to improve one’s health. 

Flaxseed is now accessible in a variety of forms, including seeds, oils, powder, pills, capsules, and flour. It is used as a dietary supplement to help people avoid constipation, diabetes, high cholesterol, heart disease, cancer, and various other ailments.

Lignans, antioxidants, fiber, protein, and polyunsaturated fatty acids like alpha-linolenic acid (ALA), or omega-3, are all found in flaxseed. These nutrients may assist in reducing the risk of a variety of diseases. 

Pumpkin Seeds

Pumpkin seeds are smaller in size, yet they’re jam-packed with nutrients. Even if one only consumes a small amount of them, they’ll get a lot of beneficial fats, magnesium, and zinc.

As a result, pumpkin seeds have been associated with a variety of health advantages.

Improved heart and prostate health, as well as protection against certain malignancies, are among these benefits. Furthermore, these seeds are simple to include in your diet.

Comparing Flaxseed and Pumpkin seeds on the basis of- 

Calorie Content

Flaxseeds and pumpkin seeds have a bit distinct calorie count, with flaxseeds having slightly extra calories per serving than pumpkin seeds. Whole flax seeds provide 224 calories per 1/4-cup serving, whereas dry pumpkin seed kernels have 180 calories per 1/4-cup intake.

Protein Content

Instead of red meat and chicken, the US Department of Agriculture suggests varying the protein consumption by including more foods such as flaxseeds and pumpkin seeds. Flaxseeds and pumpkin seeds provide 8g and 10g of protein in a 1/4-cup meal respectively. 

Fats and Fibers

Flaxseeds have a higher fiber content than pumpkin seeds. Whole flaxseeds are used as a laxative to help with bowel motions. Whole flaxseeds have 12g of carbohydrates and 11.5g of fiber per 1/4 cup serving, whereas pumpkin seeds have 3g of carbohydrates and 2g of fiber per 1/4 cup serving. Women require 21 to 25 grams of fiber per day, while males require 30 to 38 grams.

Which one is Better?

Incorporating both the flaxseeds and pumpkin seeds into your diet will only result in healthy outcomes. However, flaxseeds have the upper hand in terms of nutritional value and health benefits. 

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