Gourd, white-flowered (calabash), raw vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Nutrition comparison per 100 g.
Gourd, white-flowered (calabash), raw
14 kcal
Seeds, pumpkin and squash seed kernels, roasted, without salt
573 kcal
Calories
14 kcal
573 kcal
Protein
0.6 g
29.8 g
Carbs
3.4 g
14.7 g
Fiber
0.5 g
6.5 g
Sugars
~
1.3 g
Fat
0.0 g
49.1 g
Sodium
2 mg
18 mg
Key takeaways
- Gourd, white-flowered (calabash), raw has 98% fewer calories (14 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein (29.8 g vs 0.6 g).
- Gourd, white-flowered (calabash), raw has more carbs (3.4 g vs 14.7 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber (6.5 g vs 0.5 g).
- Gourd, white-flowered (calabash), raw has more fat (0.0 g vs 49.1 g).
| Macronutrients | Gourd, white-flowered (calabash), raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calories | 14 kcal | 573 kcal |
| Protein | 0.6 g | 29.8 g |
| Total Fat | 0.0 g | 49.1 g |
| Total Carbohydrate | 3.4 g | 14.7 g |
| Dietary Fiber | 0.5 g | 6.5 g |
| Total Sugars | ~ | 1.3 g |
| Water | 95.5 g | 2.0 g |
| Carbohydrates | Gourd, white-flowered (calabash), raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 3.4 g | 14.7 g |
| Dietary Fiber | 0.5 g | 6.5 g |
| Starch | ~ | 0.7 g |
| Total Sugars | ~ | 1.3 g |
| Fats & Fatty Acids | Gourd, white-flowered (calabash), raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Fat | 0.0 g | 49.1 g |
| Saturated Fat | 0.0 g | 8.5 g |
| Monounsaturated Fat | 0.0 g | 15.7 g |
| Polyunsaturated Fat | 0.0 g | 19.9 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 111.0 mg |
| Omega-6 Fatty Acids | 9.0 mg | 19,590.0 mg |
| Protein & Amino Acids | Gourd, white-flowered (calabash), raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Protein | 0.6 g | 29.8 g |
| Histidine | 4.0 mg | 770.0 mg |
| Isoleucine | 33.0 mg | 1,265.0 mg |
| Leucine | 36.0 mg | 2,388.0 mg |
| Lysine | 21.0 mg | 1,220.0 mg |
| Methionine | 4.0 mg | 595.0 mg |
| Phenylalanine | 15.0 mg | 1,711.0 mg |
| Threonine | 18.0 mg | 985.0 mg |
| Tryptophan | 3.0 mg | 569.0 mg |
| Valine | 27.0 mg | 1,559.0 mg |
| Alanine | ~ | 1,466.0 mg |
| Arginine | 14.0 mg | 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 | Gourd, white-flowered (calabash), raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | 10.1 mg | 1.8 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.6 mg |
| Vitamin K | ~ | 4.5 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.2 mg |
| Niacin (B3) | 0.3 mg | 4.4 mg |
| Vitamin B6 | 0.0 mg | 0.1 mg |
| Folate (B9) | 6.0 mcg | 57.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.6 mg |
| Choline | ~ | 63.0 mg |
| Betaine | ~ | 1.5 mg |
| Minerals | Gourd, white-flowered (calabash), raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calcium | 26.0 mg | 52.0 mg |
| Iron | 0.2 mg | 8.1 mg |
| Magnesium | 11.0 mg | 550.0 mg |
| Phosphorus | 13.0 mg | 1,174.0 mg |
| Potassium | 150.0 mg | 788.0 mg |
| Sodium | 2.0 mg | 18.0 mg |
| Zinc | 0.7 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 | Gourd, white-flowered (calabash), 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 | Gourd, white-flowered (calabash), raw | 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 | 0.4 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Gourd, white-flowered (calabash), raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Gourd, white-flowered (calabash), raw has fewer calories: 14 kcal for Gourd, white-flowered (calabash), raw vs 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more protein, Gourd, white-flowered (calabash), raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein: 0.6 g for Gourd, white-flowered (calabash), raw vs 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more fiber, Gourd, white-flowered (calabash), raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber: 0.5 g for Gourd, white-flowered (calabash), raw vs 6.5 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Is Gourd, white-flowered (calabash), raw or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?
Gourd, white-flowered (calabash), 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.