Horned melon (Kiwano) vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Nutrition comparison per 100 g.
Horned melon (Kiwano)
44 kcal
Seeds, pumpkin and squash seed kernels, roasted, without salt
573 kcal
Calories
44 kcal
573 kcal
Protein
1.8 g
29.8 g
Carbs
7.6 g
14.7 g
Fiber
~
6.5 g
Sugars
~
1.3 g
Fat
1.3 g
49.1 g
Sodium
2 mg
18 mg
Key takeaways
- Horned melon (Kiwano) has 92% fewer calories (44 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein (29.8 g vs 1.8 g).
- Horned melon (Kiwano) has more carbs (7.6 g vs 14.7 g).
- Horned melon (Kiwano) has more fat (1.3 g vs 49.1 g).
- Horned melon (Kiwano) has more sodium (2 mg vs 18 mg).
| Macronutrients | Horned melon (Kiwano) | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calories | 44 kcal | 573 kcal |
| Protein | 1.8 g | 29.8 g |
| Total Fat | 1.3 g | 49.1 g |
| Total Carbohydrate | 7.6 g | 14.7 g |
| Dietary Fiber | ~ | 6.5 g |
| Total Sugars | ~ | 1.3 g |
| Water | 89.0 g | 2.0 g |
| Carbohydrates | Horned melon (Kiwano) | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 7.6 g | 14.7 g |
| Dietary Fiber | ~ | 6.5 g |
| Starch | ~ | 0.7 g |
| Total Sugars | ~ | 1.3 g |
| Fats & Fatty Acids | Horned melon (Kiwano) | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Fat | 1.3 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 | Horned melon (Kiwano) | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Protein | 1.8 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 | Horned melon (Kiwano) | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 7.0 mcg | 0.0 mcg |
| Vitamin C | 5.3 mg | 1.8 mg |
| Vitamin D | ~ | 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) | 0.6 mg | 4.4 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 3.0 mcg | 57.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.6 mg |
| Choline | ~ | 63.0 mg |
| Betaine | ~ | 1.5 mg |
| Minerals | Horned melon (Kiwano) | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calcium | 13.0 mg | 52.0 mg |
| Iron | 1.1 mg | 8.1 mg |
| Magnesium | 40.0 mg | 550.0 mg |
| Phosphorus | 37.0 mg | 1,174.0 mg |
| Potassium | 123.0 mg | 788.0 mg |
| Sodium | 2.0 mg | 18.0 mg |
| Zinc | 0.5 mg | 7.6 mg |
| Copper | 0.0 mg | 1.3 mg |
| Manganese | 0.0 mg | 4.5 mg |
| Selenium | ~ | 9.4 mcg |
| Sterols | Horned melon (Kiwano) | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Campesterol | ~ | 3.0 mg |
| Stigmasterol | ~ | 0.0 mg |
| Beta-sitosterol | ~ | 13.0 mg |
| Other | Horned melon (Kiwano) | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.4 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Horned melon (Kiwano) or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Horned melon (Kiwano) has fewer calories: 44 kcal for Horned melon (Kiwano) vs 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more protein, Horned melon (Kiwano) or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein: 1.8 g for Horned melon (Kiwano) vs 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Is Horned melon (Kiwano) or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?
Horned melon (Kiwano) 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.