Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt vs Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nutrition comparison per 100 g.
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt
34 kcal
Seeds, pumpkin and squash seeds, whole, roasted, without salt
446 kcal
Calories
34 kcal
446 kcal
Protein
3.6 g
18.6 g
Carbs
6.7 g
53.8 g
Fiber
1.9 g
18.4 g
Sugars
1.0 g
~
Fat
0.2 g
19.4 g
Sodium
13 mg
18 mg
Key takeaways
- Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt has 92% fewer calories (34 kcal vs 446 kcal).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein (18.6 g vs 3.6 g).
- Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt has more carbs (6.7 g vs 53.8 g).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber (18.4 g vs 1.9 g).
- Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt has more fat (0.2 g vs 19.4 g).
| Macronutrients | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calories | 34 kcal | 446 kcal |
| Protein | 3.6 g | 18.6 g |
| Total Fat | 0.2 g | 19.4 g |
| Total Carbohydrate | 6.7 g | 53.8 g |
| Dietary Fiber | 1.9 g | 18.4 g |
| Total Sugars | 1.0 g | ~ |
| Water | 88.7 g | 4.5 g |
| Carbohydrates | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 6.7 g | 53.8 g |
| Dietary Fiber | 1.9 g | 18.4 g |
| Total Sugars | 1.0 g | ~ |
| Fats & Fatty Acids | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Fat | 0.2 g | 19.4 g |
| Saturated Fat | 0.0 g | 3.7 g |
| Monounsaturated Fat | 0.0 g | 6.0 g |
| Polyunsaturated Fat | 0.1 g | 8.8 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 65.0 mg | 77.0 mg |
| Omega-6 Fatty Acids | 12.0 mg | 8,759.0 mg |
| Protein & Amino Acids | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Protein | 3.6 g | 18.6 g |
| Histidine | ~ | 515.0 mg |
| Isoleucine | ~ | 956.0 mg |
| Leucine | ~ | 1,572.0 mg |
| Lysine | ~ | 1,386.0 mg |
| Methionine | ~ | 417.0 mg |
| Phenylalanine | ~ | 924.0 mg |
| Threonine | ~ | 683.0 mg |
| Tryptophan | ~ | 326.0 mg |
| Valine | ~ | 1,491.0 mg |
| Alanine | ~ | 875.0 mg |
| Arginine | ~ | 3,049.0 mg |
| Aspartic Acid | ~ | 1,873.0 mg |
| Cystine | ~ | 228.0 mg |
| Glutamic Acid | ~ | 3,262.0 mg |
| Glycine | ~ | 1,358.0 mg |
| Proline | ~ | 756.0 mg |
| Serine | ~ | 868.0 mg |
| Tyrosine | ~ | 770.0 mg |
| Vitamins | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 121.0 mcg | 3.0 mcg |
| Vitamin C | 55.6 mg | 0.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.5 mg | ~ |
| Vitamin K | 163.1 mcg | ~ |
| Thiamin (B1) | 0.1 mg | 0.0 mg |
| Riboflavin (B2) | 0.3 mg | 0.1 mg |
| Niacin (B3) | 1.0 mg | 0.3 mg |
| Vitamin B6 | 0.8 mg | 0.0 mg |
| Folate (B9) | 88.0 mcg | 9.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | 21.0 mg | ~ |
| Minerals | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calcium | 42.0 mg | 55.0 mg |
| Iron | 1.0 mg | 3.3 mg |
| Magnesium | 94.0 mg | 262.0 mg |
| Phosphorus | 77.0 mg | 92.0 mg |
| Potassium | 602.0 mg | 919.0 mg |
| Sodium | 13.0 mg | 18.0 mg |
| Zinc | 0.3 mg | 10.3 mg |
| Copper | 0.2 mg | 0.7 mg |
| Manganese | 0.5 mg | 0.5 mg |
| Selenium | 0.9 mcg | ~ |
| Sterols | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.8 g | 3.8 g |
Frequently asked questions
Which has fewer calories, Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt has fewer calories: 34 kcal for Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt vs 446 kcal for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more protein, Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein: 3.6 g for Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt vs 18.6 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more fiber, Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber: 1.9 g for Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt vs 18.4 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Is Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt or Seeds, pumpkin and squash seeds, whole, roasted, without salt healthier?
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt is lower in calories, and Seeds, pumpkin and squash seeds, whole, roasted, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.