Balsam-pear (bitter gourd), leafy tips, raw vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Nutrition comparison per 100 g.
Balsam-pear (bitter gourd), leafy tips, raw
30 kcal
Seeds, pumpkin and squash seed kernels, roasted, without salt
573 kcal
Calories
30 kcal
573 kcal
Protein
5.3 g
29.8 g
Carbs
3.3 g
14.7 g
Fiber
~
6.5 g
Sugars
~
1.3 g
Fat
0.7 g
49.1 g
Sodium
11 mg
18 mg
Key takeaways
- Balsam-pear (bitter gourd), leafy tips, raw has 95% fewer calories (30 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein (29.8 g vs 5.3 g).
- Balsam-pear (bitter gourd), leafy tips, raw has more carbs (3.3 g vs 14.7 g).
- Balsam-pear (bitter gourd), leafy tips, raw has more fat (0.7 g vs 49.1 g).
- Balsam-pear (bitter gourd), leafy tips, raw has more sodium (11 mg vs 18 mg).
| Macronutrients | Balsam-pear (bitter gourd), leafy tips, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calories | 30 kcal | 573 kcal |
| Protein | 5.3 g | 29.8 g |
| Total Fat | 0.7 g | 49.1 g |
| Total Carbohydrate | 3.3 g | 14.7 g |
| Dietary Fiber | ~ | 6.5 g |
| Total Sugars | ~ | 1.3 g |
| Water | 89.3 g | 2.0 g |
| Carbohydrates | Balsam-pear (bitter gourd), leafy tips, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 3.3 g | 14.7 g |
| Dietary Fiber | ~ | 6.5 g |
| Starch | ~ | 0.7 g |
| Total Sugars | ~ | 1.3 g |
| Fats & Fatty Acids | Balsam-pear (bitter gourd), leafy tips, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Fat | 0.7 g | 49.1 g |
| Saturated Fat | ~ | 8.5 g |
| Monounsaturated Fat | ~ | 15.7 g |
| Polyunsaturated Fat | ~ | 19.9 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 111.0 mg |
| Omega-6 Fatty Acids | ~ | 19,590.0 mg |
| Protein & Amino Acids | Balsam-pear (bitter gourd), leafy tips, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Protein | 5.3 g | 29.8 g |
| Histidine | ~ | 770.0 mg |
| Isoleucine | ~ | 1,265.0 mg |
| Leucine | ~ | 2,388.0 mg |
| Lysine | ~ | 1,220.0 mg |
| Methionine | ~ | 595.0 mg |
| Phenylalanine | ~ | 1,711.0 mg |
| Threonine | ~ | 985.0 mg |
| Tryptophan | ~ | 569.0 mg |
| Valine | ~ | 1,559.0 mg |
| Alanine | ~ | 1,466.0 mg |
| Arginine | ~ | 5,284.0 mg |
| Aspartic Acid | ~ | 2,922.0 mg |
| Cystine | ~ | 327.0 mg |
| Glutamic Acid | ~ | 6,108.0 mg |
| Glycine | ~ | 1,819.0 mg |
| Proline | ~ | 1,299.0 mg |
| Serine | ~ | 1,652.0 mg |
| Tyrosine | ~ | 1,079.0 mg |
| Vitamins | Balsam-pear (bitter gourd), leafy tips, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 87.0 mcg | 0.0 mcg |
| Vitamin C | 88.0 mg | 1.8 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.6 mg |
| Vitamin K | ~ | 4.5 mcg |
| Thiamin (B1) | 0.2 mg | 0.1 mg |
| Riboflavin (B2) | 0.4 mg | 0.2 mg |
| Niacin (B3) | 1.1 mg | 4.4 mg |
| Vitamin B6 | 0.8 mg | 0.1 mg |
| Folate (B9) | 128.0 mcg | 57.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.6 mg |
| Choline | ~ | 63.0 mg |
| Betaine | ~ | 1.5 mg |
| Minerals | Balsam-pear (bitter gourd), leafy tips, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calcium | 84.0 mg | 52.0 mg |
| Iron | 2.0 mg | 8.1 mg |
| Magnesium | 85.0 mg | 550.0 mg |
| Phosphorus | 99.0 mg | 1,174.0 mg |
| Potassium | 608.0 mg | 788.0 mg |
| Sodium | 11.0 mg | 18.0 mg |
| Zinc | 0.3 mg | 7.6 mg |
| Copper | 0.2 mg | 1.3 mg |
| Manganese | 0.5 mg | 4.5 mg |
| Selenium | 0.9 mcg | 9.4 mcg |
| Sterols | Balsam-pear (bitter gourd), leafy tips, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | ~ | 3.0 mg |
| Stigmasterol | ~ | 0.0 mg |
| Beta-sitosterol | ~ | 13.0 mg |
| Other | Balsam-pear (bitter gourd), leafy tips, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.5 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Balsam-pear (bitter gourd), leafy tips, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Balsam-pear (bitter gourd), leafy tips, raw has fewer calories: 30 kcal for Balsam-pear (bitter gourd), leafy tips, raw vs 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more protein, Balsam-pear (bitter gourd), leafy tips, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein: 5.3 g for Balsam-pear (bitter gourd), leafy tips, raw vs 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Is Balsam-pear (bitter gourd), leafy tips, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?
Balsam-pear (bitter gourd), leafy tips, raw is lower in calories, and Seeds, pumpkin and squash seed kernels, roasted, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.