Health Benefits Of Flaxseed Vs. Pumpkin Seed

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You’ll note that some of the healthiest eating regimens, like the DASH diet and the Mediterranean diet, advise including seeds frequently in your diet. Foods abundant in protein, fiber, good fats, vitamins, and minerals include seeds, which are also nutrient-dense. 

Different seeds, such as pumpkin seeds and good quality flax seeds by flaxseed supplier, provide various health advantages. The advantages of including both in your diet can be shown by contrasting the two.

Flax Seeds Vs. Pumpkin Seeds Benefits

  1. Calories

Flaxseeds and pumpkin seeds have marginally different calorie content, with flaxseeds having more calories per serving than pumpkin seeds. Whole flax seeds have 224 calories per 1/4 cup, compared to 180 calories in the same amount of dried pumpkin seed kernels.

  1. Protein

Your protein consumption should be varied, according to the U.S. Department of Agriculture, so consume more flax seeds and pumpkin seeds in place of red meat and chicken. Both flax seeds and pumpkin seeds have 8g and 10g of protein per 1/4 cup serving, respectively.

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  1. Fat

Both flaxseed and pumpkin seeds have a high-fat content, which accounts for most of their calories. However, both are rich in monounsaturated and polyunsaturated fats, which are good for the heart. 18g of total fat, 1.5g of saturated fat, 3.2g of monounsaturated fat, and 12g of polyunsaturated fat are present in 1/4 cup of flaxseed, while 16g of total fat, 2.8g of saturated fat, 5.2g of monounsaturated fat, and 6.8g of polyunsaturated fat are present in 1/4 cup of pumpkin seeds. 

The omega-3 content of flaxseeds is the only notable nutritional difference between the two seeds. The Institute of Medicine recommends consuming 1.1 to 1.6g of omega-3 fatty acids daily, which is met by a serving of ground flaxseed that contains 1.6g of omega-3 fatty acids. 

Your blood pressure, blood cholesterol levels, and heart health can all be improved by increasing your intake of omega-3 fatty acids. Omega-3 fatty acids are not abundant in pumpkin seeds.

  1. Fiber & Carbohydrates

Flaxseeds have a substantially higher fiber content than pumpkin seeds. Whole flaxseeds are actually utilized as a laxative to aid with better bowel motions. Compared to pumpkin seeds, which have 3g of carbs and 2g of fiber per 1/4 cup serving, whole flaxseeds have 12g of carbohydrates and 11.5g of fiber. Men require 30 to 38g of fiber daily, whilst women require 21 to 25g.

  1. Vitamins & Minerals

In a tiny portion, seeds are nutrient-dense food that has a high concentration of necessary vitamins and minerals. A quarter cup of whole flax seeds has 37mcg of folate, 341 mg of potassium, 165 mg of magnesium, 1.8mg of zinc, 2.4mg of iron, and 107mg of calcium. 

Pumpkin seed kernels have a nutritional value of 15 mg of calcium, 2.5 mg of zinc, 2.8 mg of iron, 261 mg of potassium, 191 mg of magnesium, and 19 mcg of folate per 1/4 cup serving.


All seeds and dry fruits like pistachio by pistachios exporter are one of the excellent sources of fiber, polyphenols, healthy fats, vegetarian protein, and fiber. They can also aid in lowering the chance of contracting certain ailments. 

Particularly, the lignin in some seeds may reduce blood pressure and the chance of developing cancer. It’s really simple to include seeds in smoothies, yogurt, cereal, and salads.

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