Pumpkin, canned, without salt vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Nutrition comparison per 100 g.
Pumpkin, canned, without 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
5 mg
18 mg
Key takeaways
- Pumpkin, canned, without 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, without 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, without 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, without 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, without 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, without 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, without 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, without 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 | 5.0 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, without 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, without 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, without salt or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Pumpkin, canned, without salt has fewer calories: 34 kcal for Pumpkin, canned, without salt vs 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more protein, Pumpkin, canned, without 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, without salt vs 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more fiber, Pumpkin, canned, without 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, without salt vs 6.5 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Is Pumpkin, canned, without salt or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?
Pumpkin, canned, without 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.