pumpkin seeds vs Flaxseed, ground
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Flaxseed, ground
Best for muscle gain
pumpkin seeds
Best for low-carb
pumpkin seeds
Macro Comparison
pumpkin seeds: 100g (100g) | Flaxseed, ground: 100g (100g)
559
pumpkin seeds
534
Flaxseed, ground
29.9g
pumpkin seeds
18g
Flaxseed, ground
18.7g
pumpkin seeds
34.4g
Flaxseed, ground
40g
pumpkin seeds
37.3g
Flaxseed, ground
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
21%
pumpkin seeds
13%
Flaxseed, ground
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| Nutrient | pumpkin seeds | Flaxseed, ground |
|---|---|---|
| Calories | 559 | 534 |
| Protein | 29.9g | 18g |
| Carbs | 18.7g | 34.4g |
| Fat | 40g | 37.3g |
| Fiber | 5.08g | 23.1g |
| Sugar | — | — |
| Sodium | 0mg | 36.7mg |
| Cholesterol | — | — |
| Saturated Fat | — | 3.28g |
| Potassium | 691mg | 793mg |
| Vitamin A | — | — |
| Vitamin C | — | — |
| Calcium | 37.4mg | 230mg |
| Iron | 8.36mg | 5.78mg |
Which Should You Choose?
For weight loss
Choose Flaxseed, ground. With 534 calories and 18g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose pumpkin seeds. pumpkin seeds delivers 29.9g protein per serving — 11.9g more than Flaxseed, ground.
For low-carb diets
Choose pumpkin seeds with 18.7g carbs per serving.
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Take the free quizCommon Questions
Is pumpkin seeds or Flaxseed, ground better for weight loss?
For weight loss, Flaxseed, ground is the better choice. pumpkin seeds has 559 calories and 29.9g protein per serving, while Flaxseed, ground has 534 calories and 18g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, pumpkin seeds or Flaxseed, ground?
pumpkin seeds has more protein per serving. pumpkin seeds provides 29.9g and Flaxseed, ground provides 18g of protein.
Can I eat both pumpkin seeds and flaxseed, ground together?
Yes! Combining pumpkin seeds and flaxseed, ground gives you 1093 calories and 47.9g protein. This combination can work well as part of a balanced meal.