Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Nutrition comparison per 100 g.
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt
19 kcal
Seeds, pumpkin and squash seed kernels, roasted, without salt
573 kcal
Calories
19 kcal
573 kcal
Protein
0.8 g
29.8 g
Carbs
4.3 g
14.7 g
Fiber
2.0 g
6.5 g
Sugars
2.0 g
1.3 g
Fat
0.2 g
49.1 g
Sodium
6 mg
18 mg
Key takeaways
- Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt has 97% fewer calories (19 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein (29.8 g vs 0.8 g).
- Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt has more carbs (4.3 g vs 14.7 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber (6.5 g vs 2.0 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more sugars (1.3 g vs 2.0 g).
| Macronutrients | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calories | 19 kcal | 573 kcal |
| Protein | 0.8 g | 29.8 g |
| Total Fat | 0.2 g | 49.1 g |
| Total Carbohydrate | 4.3 g | 14.7 g |
| Dietary Fiber | 2.0 g | 6.5 g |
| Total Sugars | 2.0 g | 1.3 g |
| Water | 94.0 g | 2.0 g |
| Carbohydrates | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 4.3 g | 14.7 g |
| Dietary Fiber | 2.0 g | 6.5 g |
| Starch | ~ | 0.7 g |
| Total Sugars | 2.0 g | 1.3 g |
| Fats & Fatty Acids | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Fat | 0.2 g | 49.1 g |
| Saturated Fat | 0.0 g | 8.5 g |
| Monounsaturated Fat | 0.0 g | 15.7 g |
| Polyunsaturated Fat | 0.1 g | 19.9 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 0.0 mg | 111.0 mg |
| Omega-6 Fatty Acids | 78.0 mg | 19,590.0 mg |
| Protein & Amino Acids | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Protein | 0.8 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), pods, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 6.0 mcg | 0.0 mcg |
| Vitamin C | 33.0 mg | 1.8 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | 0.6 mg |
| Vitamin K | 4.8 mcg | 4.5 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.3 mg | 4.4 mg |
| Vitamin B6 | 0.0 mg | 0.1 mg |
| Folate (B9) | 51.0 mcg | 57.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.6 mg |
| Choline | 10.8 mg | 63.0 mg |
| Betaine | ~ | 1.5 mg |
| Minerals | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calcium | 9.0 mg | 52.0 mg |
| Iron | 0.4 mg | 8.1 mg |
| Magnesium | 16.0 mg | 550.0 mg |
| Phosphorus | 36.0 mg | 1,174.0 mg |
| Potassium | 319.0 mg | 788.0 mg |
| Sodium | 6.0 mg | 18.0 mg |
| Zinc | 0.8 mg | 7.6 mg |
| Copper | 0.0 mg | 1.3 mg |
| Manganese | 0.1 mg | 4.5 mg |
| Selenium | 0.2 mcg | 9.4 mcg |
| Sterols | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | 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), pods, cooked, boiled, drained, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.7 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt has fewer calories: 19 kcal for Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt vs 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more protein, Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein: 0.8 g for Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt vs 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more fiber, Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber: 2.0 g for Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt vs 6.5 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Is Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt 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.