Gourd, white-flowered (calabash), raw vs Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nutrition comparison per 100 g.
Gourd, white-flowered (calabash), raw
14 kcal
Seeds, pumpkin and squash seeds, whole, roasted, without salt
446 kcal
Calories
14 kcal
446 kcal
Protein
0.6 g
18.6 g
Carbs
3.4 g
53.8 g
Fiber
0.5 g
18.4 g
Fat
0.0 g
19.4 g
Sodium
2 mg
18 mg
Key takeaways
- Gourd, white-flowered (calabash), raw has 97% fewer calories (14 kcal vs 446 kcal).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein (18.6 g vs 0.6 g).
- Gourd, white-flowered (calabash), raw has more carbs (3.4 g vs 53.8 g).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber (18.4 g vs 0.5 g).
- Gourd, white-flowered (calabash), raw has more fat (0.0 g vs 19.4 g).
| Macronutrients | Gourd, white-flowered (calabash), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calories | 14 kcal | 446 kcal |
| Protein | 0.6 g | 18.6 g |
| Total Fat | 0.0 g | 19.4 g |
| Total Carbohydrate | 3.4 g | 53.8 g |
| Dietary Fiber | 0.5 g | 18.4 g |
| Water | 95.5 g | 4.5 g |
| Carbohydrates | Gourd, white-flowered (calabash), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 3.4 g | 53.8 g |
| Dietary Fiber | 0.5 g | 18.4 g |
| Fats & Fatty Acids | Gourd, white-flowered (calabash), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Fat | 0.0 g | 19.4 g |
| Saturated Fat | 0.0 g | 3.7 g |
| Monounsaturated Fat | 0.0 g | 6.0 g |
| Polyunsaturated Fat | 0.0 g | 8.8 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | ~ | 77.0 mg |
| Omega-6 Fatty Acids | 9.0 mg | 8,759.0 mg |
| Protein & Amino Acids | Gourd, white-flowered (calabash), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Protein | 0.6 g | 18.6 g |
| Histidine | 4.0 mg | 515.0 mg |
| Isoleucine | 33.0 mg | 956.0 mg |
| Leucine | 36.0 mg | 1,572.0 mg |
| Lysine | 21.0 mg | 1,386.0 mg |
| Methionine | 4.0 mg | 417.0 mg |
| Phenylalanine | 15.0 mg | 924.0 mg |
| Threonine | 18.0 mg | 683.0 mg |
| Tryptophan | 3.0 mg | 326.0 mg |
| Valine | 27.0 mg | 1,491.0 mg |
| Alanine | ~ | 875.0 mg |
| Arginine | 14.0 mg | 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 | Gourd, white-flowered (calabash), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | ~ | 3.0 mcg |
| Vitamin C | 10.1 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) | 0.3 mg | 0.3 mg |
| Vitamin B6 | 0.0 mg | 0.0 mg |
| Folate (B9) | 6.0 mcg | 9.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.1 mg |
| Minerals | Gourd, white-flowered (calabash), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calcium | 26.0 mg | 55.0 mg |
| Iron | 0.2 mg | 3.3 mg |
| Magnesium | 11.0 mg | 262.0 mg |
| Phosphorus | 13.0 mg | 92.0 mg |
| Potassium | 150.0 mg | 919.0 mg |
| Sodium | 2.0 mg | 18.0 mg |
| Zinc | 0.7 mg | 10.3 mg |
| Copper | 0.0 mg | 0.7 mg |
| Manganese | 0.1 mg | 0.5 mg |
| Selenium | 0.2 mcg | ~ |
| Sterols | Gourd, white-flowered (calabash), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Gourd, white-flowered (calabash), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.4 g | 3.8 g |
Frequently asked questions
Which has fewer calories, Gourd, white-flowered (calabash), raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Gourd, white-flowered (calabash), raw has fewer calories: 14 kcal for Gourd, white-flowered (calabash), raw vs 446 kcal for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more protein, Gourd, white-flowered (calabash), raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein: 0.6 g for Gourd, white-flowered (calabash), raw vs 18.6 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more fiber, Gourd, white-flowered (calabash), raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber: 0.5 g for Gourd, white-flowered (calabash), raw vs 18.4 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Is Gourd, white-flowered (calabash), raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt healthier?
Gourd, white-flowered (calabash), 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.