Melons, cantaloupe, raw vs Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nutrition comparison per 100 g.
Melons, cantaloupe, raw
34 kcal
Seeds, pumpkin and squash seeds, whole, roasted, without salt
446 kcal
Calories
34 kcal
446 kcal
Protein
0.8 g
18.6 g
Carbs
8.7 g
53.8 g
Fiber
0.8 g
18.4 g
Sugars
7.9 g
~
Fat
0.2 g
19.4 g
Sodium
30 mg
18 mg
Key takeaways
- Melons, cantaloupe, raw has 92% fewer calories (34 kcal vs 446 kcal).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein (18.6 g vs 0.8 g).
- Melons, cantaloupe, raw has more carbs (8.7 g vs 53.8 g).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber (18.4 g vs 0.8 g).
- Melons, cantaloupe, raw has more fat (0.2 g vs 19.4 g).
| Macronutrients | Melons, cantaloupe, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calories | 34 kcal | 446 kcal |
| Protein | 0.8 g | 18.6 g |
| Total Fat | 0.2 g | 19.4 g |
| Total Carbohydrate | 8.7 g | 53.8 g |
| Dietary Fiber | 0.8 g | 18.4 g |
| Total Sugars | 7.9 g | ~ |
| Water | 90.2 g | 4.5 g |
| Carbohydrates | Melons, cantaloupe, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 8.7 g | 53.8 g |
| Dietary Fiber | 0.8 g | 18.4 g |
| Starch | 0.0 g | ~ |
| Total Sugars | 7.9 g | ~ |
| Fats & Fatty Acids | Melons, cantaloupe, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Fat | 0.2 g | 19.4 g |
| Saturated Fat | 0.1 g | 3.7 g |
| Monounsaturated Fat | 0.0 g | 6.0 g |
| Polyunsaturated Fat | 0.1 g | 8.8 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 46.0 mg | 77.0 mg |
| Omega-6 Fatty Acids | 35.0 mg | 8,759.0 mg |
| Protein & Amino Acids | Melons, cantaloupe, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Protein | 0.8 g | 18.6 g |
| Histidine | 15.0 mg | 515.0 mg |
| Isoleucine | 21.0 mg | 956.0 mg |
| Leucine | 29.0 mg | 1,572.0 mg |
| Lysine | 30.0 mg | 1,386.0 mg |
| Methionine | 12.0 mg | 417.0 mg |
| Phenylalanine | 23.0 mg | 924.0 mg |
| Threonine | 17.0 mg | 683.0 mg |
| Tryptophan | 2.0 mg | 326.0 mg |
| Valine | 33.0 mg | 1,491.0 mg |
| Alanine | 95.0 mg | 875.0 mg |
| Arginine | 29.0 mg | 3,049.0 mg |
| Aspartic Acid | 136.0 mg | 1,873.0 mg |
| Cystine | 2.0 mg | 228.0 mg |
| Glutamic Acid | 209.0 mg | 3,262.0 mg |
| Glycine | 26.0 mg | 1,358.0 mg |
| Proline | 19.0 mg | 756.0 mg |
| Serine | 42.0 mg | 868.0 mg |
| Tyrosine | 14.0 mg | 770.0 mg |
| Vitamins | Melons, cantaloupe, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 232.0 mcg | 3.0 mcg |
| Vitamin C | 36.7 mg | 0.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | ~ |
| Vitamin K | 2.7 mcg | ~ |
| Thiamin (B1) | 0.0 mg | 0.0 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 0.7 mg | 0.3 mg |
| Vitamin B6 | 0.1 mg | 0.0 mg |
| Folate (B9) | 21.0 mcg | 9.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | 7.6 mg | ~ |
| Betaine | 0.1 mg | ~ |
| Minerals | Melons, cantaloupe, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calcium | 9.0 mg | 55.0 mg |
| Iron | 0.4 mg | 3.3 mg |
| Magnesium | 13.0 mg | 262.0 mg |
| Phosphorus | 17.0 mg | 92.0 mg |
| Potassium | 267.0 mg | 919.0 mg |
| Sodium | 30.0 mg | 18.0 mg |
| Zinc | 0.4 mg | 10.3 mg |
| Copper | 0.1 mg | 0.7 mg |
| Manganese | 0.0 mg | 0.5 mg |
| Selenium | 1.7 mcg | ~ |
| Fluoride | 1.0 mcg | ~ |
| Sterols | Melons, cantaloupe, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 10.0 mg | ~ |
| Other | Melons, cantaloupe, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.7 g | 3.8 g |
Frequently asked questions
Which has fewer calories, Melons, cantaloupe, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Melons, cantaloupe, raw has fewer calories: 34 kcal for Melons, cantaloupe, raw vs 446 kcal for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more protein, Melons, cantaloupe, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein: 0.8 g for Melons, cantaloupe, raw vs 18.6 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more fiber, Melons, cantaloupe, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber: 0.8 g for Melons, cantaloupe, raw vs 18.4 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Is Melons, cantaloupe, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt healthier?
Melons, cantaloupe, 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.