Pumpkin pie mix, canned vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Nutrition comparison per 100 g.
Pumpkin pie mix, canned
104 kcal
Seeds, pumpkin and squash seed kernels, roasted, without salt
573 kcal
Calories
104 kcal
573 kcal
Protein
1.1 g
29.8 g
Carbs
26.4 g
14.7 g
Fiber
8.3 g
6.5 g
Sugars
~
1.3 g
Fat
0.1 g
49.1 g
Sodium
208 mg
18 mg
Key takeaways
- Pumpkin pie mix, canned has 82% fewer calories (104 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein (29.8 g vs 1.1 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more carbs (14.7 g vs 26.4 g).
- Pumpkin pie mix, canned has more fiber (8.3 g vs 6.5 g).
- Pumpkin pie mix, canned has more fat (0.1 g vs 49.1 g).
| Macronutrients | Pumpkin pie mix, canned | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calories | 104 kcal | 573 kcal |
| Protein | 1.1 g | 29.8 g |
| Total Fat | 0.1 g | 49.1 g |
| Total Carbohydrate | 26.4 g | 14.7 g |
| Dietary Fiber | 8.3 g | 6.5 g |
| Total Sugars | ~ | 1.3 g |
| Water | 71.5 g | 2.0 g |
| Carbohydrates | Pumpkin pie mix, canned | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 26.4 g | 14.7 g |
| Dietary Fiber | 8.3 g | 6.5 g |
| Starch | ~ | 0.7 g |
| Total Sugars | ~ | 1.3 g |
| Fats & Fatty Acids | Pumpkin pie mix, canned | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Fat | 0.1 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 | 4.0 mg | 111.0 mg |
| Omega-6 Fatty Acids | 3.0 mg | 19,590.0 mg |
| Protein & Amino Acids | Pumpkin pie mix, canned | 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 | 50.0 mg | 2,388.0 mg |
| Lysine | 59.0 mg | 1,220.0 mg |
| Methionine | 12.0 mg | 595.0 mg |
| Phenylalanine | 35.0 mg | 1,711.0 mg |
| Threonine | 31.0 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 | 58.0 mg | 5,284.0 mg |
| Aspartic Acid | 111.0 mg | 2,922.0 mg |
| Cystine | 3.0 mg | 327.0 mg |
| Glutamic Acid | 200.0 mg | 6,108.0 mg |
| Glycine | 29.0 mg | 1,819.0 mg |
| Proline | 28.0 mg | 1,299.0 mg |
| Serine | 48.0 mg | 1,652.0 mg |
| Tyrosine | 45.0 mg | 1,079.0 mg |
| Vitamins | Pumpkin pie mix, canned | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 415.0 mcg | 0.0 mcg |
| Vitamin C | 3.5 mg | 1.8 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.6 mg |
| Vitamin K | ~ | 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 | 0.2 mg | 0.1 mg |
| Folate (B9) | 35.0 mcg | 57.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.1 mg | 0.6 mg |
| Choline | ~ | 63.0 mg |
| Betaine | ~ | 1.5 mg |
| Minerals | Pumpkin pie mix, canned | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calcium | 37.0 mg | 52.0 mg |
| Iron | 1.1 mg | 8.1 mg |
| Magnesium | 16.0 mg | 550.0 mg |
| Phosphorus | 45.0 mg | 1,174.0 mg |
| Potassium | 138.0 mg | 788.0 mg |
| Sodium | 208.0 mg | 18.0 mg |
| Zinc | 0.3 mg | 7.6 mg |
| Copper | 0.1 mg | 1.3 mg |
| Manganese | 0.4 mg | 4.5 mg |
| Selenium | 1.1 mcg | 9.4 mcg |
| Sterols | Pumpkin pie mix, canned | 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 pie mix, canned | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.9 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Pumpkin pie mix, canned or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Pumpkin pie mix, canned has fewer calories: 104 kcal for Pumpkin pie mix, canned vs 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more protein, Pumpkin pie mix, canned 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 pie mix, canned vs 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more fiber, Pumpkin pie mix, canned or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Pumpkin pie mix, canned has more fiber: 8.3 g for Pumpkin pie mix, canned vs 6.5 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Is Pumpkin pie mix, canned or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?
Pumpkin pie mix, canned 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.