Pumpkin, canned, with salt vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Nutrition comparison per 100 g.
Pumpkin, canned, with salt
34 kcal
Seeds, pumpkin and squash seed kernels, roasted, without salt
573 kcal
Calories
34 kcal
573 kcal
Protein
1.1 g
29.8 g
Carbs
8.1 g
14.7 g
Fiber
2.9 g
6.5 g
Sugars
3.3 g
1.3 g
Fat
0.3 g
49.1 g
Sodium
241 mg
18 mg
Key takeaways
- Pumpkin, canned, with salt has 94% fewer calories (34 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein (29.8 g vs 1.1 g).
- Pumpkin, canned, with salt has more carbs (8.1 g vs 14.7 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber (6.5 g vs 2.9 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more sugars (1.3 g vs 3.3 g).
| Macronutrients | Pumpkin, canned, with salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calories | 34 kcal | 573 kcal |
| Protein | 1.1 g | 29.8 g |
| Total Fat | 0.3 g | 49.1 g |
| Total Carbohydrate | 8.1 g | 14.7 g |
| Dietary Fiber | 2.9 g | 6.5 g |
| Total Sugars | 3.3 g | 1.3 g |
| Water | 90.0 g | 2.0 g |
| Carbohydrates | Pumpkin, canned, with salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 8.1 g | 14.7 g |
| Dietary Fiber | 2.9 g | 6.5 g |
| Starch | ~ | 0.7 g |
| Total Sugars | 3.3 g | 1.3 g |
| Fats & Fatty Acids | Pumpkin, canned, with salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Fat | 0.3 g | 49.1 g |
| Saturated Fat | 0.1 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 | 8.0 mg | 111.0 mg |
| Omega-6 Fatty Acids | 7.0 mg | 19,590.0 mg |
| Protein & Amino Acids | Pumpkin, canned, with salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Protein | 1.1 g | 29.8 g |
| Histidine | 17.0 mg | 770.0 mg |
| Isoleucine | 34.0 mg | 1,265.0 mg |
| Leucine | 51.0 mg | 2,388.0 mg |
| Lysine | 60.0 mg | 1,220.0 mg |
| Methionine | 12.0 mg | 595.0 mg |
| Phenylalanine | 35.0 mg | 1,711.0 mg |
| Threonine | 32.0 mg | 985.0 mg |
| Tryptophan | 13.0 mg | 569.0 mg |
| Valine | 38.0 mg | 1,559.0 mg |
| Alanine | 31.0 mg | 1,466.0 mg |
| Arginine | 59.0 mg | 5,284.0 mg |
| Aspartic Acid | 112.0 mg | 2,922.0 mg |
| Cystine | 3.0 mg | 327.0 mg |
| Glutamic Acid | 202.0 mg | 6,108.0 mg |
| Glycine | 29.0 mg | 1,819.0 mg |
| Proline | 29.0 mg | 1,299.0 mg |
| Serine | 48.0 mg | 1,652.0 mg |
| Tyrosine | 46.0 mg | 1,079.0 mg |
| Vitamins | Pumpkin, canned, with salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 778.0 mcg | 0.0 mcg |
| Vitamin C | 4.2 mg | 1.8 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.1 mg | 0.6 mg |
| Vitamin K | 16.0 mcg | 4.5 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.4 mg | 4.4 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 12.0 mcg | 57.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.6 mg |
| Choline | 9.8 mg | 63.0 mg |
| Betaine | ~ | 1.5 mg |
| Minerals | Pumpkin, canned, with salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calcium | 26.0 mg | 52.0 mg |
| Iron | 1.4 mg | 8.1 mg |
| Magnesium | 23.0 mg | 550.0 mg |
| Phosphorus | 35.0 mg | 1,174.0 mg |
| Potassium | 206.0 mg | 788.0 mg |
| Sodium | 241.0 mg | 18.0 mg |
| Zinc | 0.2 mg | 7.6 mg |
| Copper | 0.1 mg | 1.3 mg |
| Manganese | 0.1 mg | 4.5 mg |
| Selenium | 0.4 mcg | 9.4 mcg |
| Sterols | Pumpkin, canned, with salt | 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 | Pumpkin, canned, with salt | 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 | 0.6 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Pumpkin, canned, with salt or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Pumpkin, canned, with salt has fewer calories: 34 kcal for Pumpkin, canned, with salt vs 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more protein, Pumpkin, canned, with salt or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein: 1.1 g for Pumpkin, canned, with salt vs 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more fiber, Pumpkin, canned, with salt or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber: 2.9 g for Pumpkin, canned, with salt vs 6.5 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Is Pumpkin, canned, with salt or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?
Pumpkin, canned, with salt 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.