Which seed do you eat?

 Which seeds would you like to add to your healthy diet?

Nutritional Comparison of Common Seeds:

Nutrient Pumpkin Seeds Hemp Seeds Chia Seeds Sesame Seeds Flaxseeds Sunflower Seeds
Calories (kcal) 153 157 138 160 151 164
Protein (g) 6.9 9.0 4.4 4.8 5.2 5.8
Fat (g) 13.0 13.8 8.7 13.6 12.0 14.4
Carbs (g) 5.0 2.5 12.3 7.3 8.2 5.6
Fiber (g) 1.8 1.1 9.8 4.0 7.8 2.4
Calcium (mg) 15 20 179 281 72 22
Iron (mg) 2.3 2.3 2.2 4.2 1.6 1.5
Magnesium (mg) 156 210 95 101 113 36
Zinc (mg) 2.2 3.0 1.3 2.0 1.3 1.5
Selenium (mcg) 5.2 5.7 15.7 1.6 2.6 22.5
Vitamin E (mg) 0.56 0.8 0.5 0.25 0.3 7.4
Omega-3 (ALA) (g) 0.1 0.6 5.1 0.1 6.5 0.1
Omega-6 (g) 5.8 3.8 1.6 6.0 1.7 9.5
Copper (mg) 0.4 0.5 0.1 0.7 0.6 0.5
Manganese (mg) 0.1 2.3 0.6 0.7 0.7 0.6
Phosphorus (mg) 332 469 244 181 182 185
Potassium (mg) 228 341 115 126 228 185
Lignans (mg) – – 0.3 10–20 85–300 –
Thiamin (B1) (mg) 0.2 – – 0.7 0.5 0.4

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