Balsam-pear (bitter gourd), pods, raw vs Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nutrition comparison per 100 g.
Balsam-pear (bitter gourd), pods, raw
17 kcal
Seeds, pumpkin and squash seeds, whole, roasted, without salt
446 kcal
Key takeaways
- Balsam-pear (bitter gourd), pods, raw has 96% fewer calories (17 kcal vs 446 kcal).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein (18.6 g vs 1.0 g).
- Balsam-pear (bitter gourd), pods, raw has more carbs (3.7 g vs 53.8 g).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber (18.4 g vs 2.8 g).
- Balsam-pear (bitter gourd), pods, raw has more fat (0.2 g vs 19.4 g).
| Macronutrients | Balsam-pear (bitter gourd), pods, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calories | 17 kcal | 446 kcal |
| Protein | 1.0 g | 18.6 g |
| Total Fat | 0.2 g | 19.4 g |
| Total Carbohydrate | 3.7 g | 53.8 g |
| Dietary Fiber | 2.8 g | 18.4 g |
| Water | 94.0 g | 4.5 g |
| Carbohydrates | Balsam-pear (bitter gourd), pods, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 3.7 g | 53.8 g |
| Dietary Fiber | 2.8 g | 18.4 g |
| Fats & Fatty Acids | Balsam-pear (bitter gourd), pods, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Fat | 0.2 g | 19.4 g |
| Saturated Fat | ~ | 3.7 g |
| Monounsaturated Fat | ~ | 6.0 g |
| Polyunsaturated Fat | ~ | 8.8 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | ~ | 77.0 mg |
| Omega-6 Fatty Acids | ~ | 8,759.0 mg |
| Protein & Amino Acids | Balsam-pear (bitter gourd), pods, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Protein | 1.0 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), pods, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 24.0 mcg | 3.0 mcg |
| Vitamin C | 84.0 mg | 0.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.0 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 0.3 mg |
| Vitamin B6 | 0.0 mg | 0.0 mg |
| Folate (B9) | 72.0 mcg | 9.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.1 mg |
| Minerals | Balsam-pear (bitter gourd), pods, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calcium | 19.0 mg | 55.0 mg |
| Iron | 0.4 mg | 3.3 mg |
| Magnesium | 17.0 mg | 262.0 mg |
| Phosphorus | 31.0 mg | 92.0 mg |
| Potassium | 296.0 mg | 919.0 mg |
| Sodium | 5.0 mg | 18.0 mg |
| Zinc | 0.8 mg | 10.3 mg |
| Copper | 0.0 mg | 0.7 mg |
| Manganese | 0.1 mg | 0.5 mg |
| Selenium | 0.2 mcg | ~ |
| Sterols | Balsam-pear (bitter gourd), pods, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Balsam-pear (bitter gourd), pods, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Ash | 1.1 g | 3.8 g |
Frequently asked questions
Which has fewer calories, Balsam-pear (bitter gourd), pods, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Balsam-pear (bitter gourd), pods, raw has fewer calories: 17 kcal for Balsam-pear (bitter gourd), pods, raw vs 446 kcal for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more protein, Balsam-pear (bitter gourd), pods, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein: 1.0 g for Balsam-pear (bitter gourd), pods, raw 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), pods, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber: 2.8 g for Balsam-pear (bitter gourd), pods, raw vs 18.4 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Is Balsam-pear (bitter gourd), pods, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt healthier?
Balsam-pear (bitter gourd), pods, raw 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.