Pumpkin pie mix, canned vs Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nutrition comparison per 100 g.
Pumpkin pie mix, canned
104 kcal
Seeds, pumpkin and squash seeds, whole, roasted, without salt
446 kcal
Calories
104 kcal
446 kcal
Protein
1.1 g
18.6 g
Carbs
26.4 g
53.8 g
Fiber
8.3 g
18.4 g
Fat
0.1 g
19.4 g
Sodium
208 mg
18 mg
Key takeaways
- Pumpkin pie mix, canned has 77% fewer calories (104 kcal vs 446 kcal).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein (18.6 g vs 1.1 g).
- Pumpkin pie mix, canned has more carbs (26.4 g vs 53.8 g).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber (18.4 g vs 8.3 g).
- Pumpkin pie mix, canned has more fat (0.1 g vs 19.4 g).
| Macronutrients | Pumpkin pie mix, canned | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calories | 104 kcal | 446 kcal |
| Protein | 1.1 g | 18.6 g |
| Total Fat | 0.1 g | 19.4 g |
| Total Carbohydrate | 26.4 g | 53.8 g |
| Dietary Fiber | 8.3 g | 18.4 g |
| Water | 71.5 g | 4.5 g |
| Carbohydrates | Pumpkin pie mix, canned | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 26.4 g | 53.8 g |
| Dietary Fiber | 8.3 g | 18.4 g |
| Fats & Fatty Acids | Pumpkin pie mix, canned | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Fat | 0.1 g | 19.4 g |
| Saturated Fat | 0.1 g | 3.7 g |
| Monounsaturated Fat | 0.0 g | 6.0 g |
| Polyunsaturated Fat | 0.0 g | 8.8 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 4.0 mg | 77.0 mg |
| Omega-6 Fatty Acids | 3.0 mg | 8,759.0 mg |
| Protein & Amino Acids | Pumpkin pie mix, canned | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Protein | 1.1 g | 18.6 g |
| Histidine | 17.0 mg | 515.0 mg |
| Isoleucine | 34.0 mg | 956.0 mg |
| Leucine | 50.0 mg | 1,572.0 mg |
| Lysine | 59.0 mg | 1,386.0 mg |
| Methionine | 12.0 mg | 417.0 mg |
| Phenylalanine | 35.0 mg | 924.0 mg |
| Threonine | 31.0 mg | 683.0 mg |
| Tryptophan | 13.0 mg | 326.0 mg |
| Valine | 38.0 mg | 1,491.0 mg |
| Alanine | 31.0 mg | 875.0 mg |
| Arginine | 58.0 mg | 3,049.0 mg |
| Aspartic Acid | 111.0 mg | 1,873.0 mg |
| Cystine | 3.0 mg | 228.0 mg |
| Glutamic Acid | 200.0 mg | 3,262.0 mg |
| Glycine | 29.0 mg | 1,358.0 mg |
| Proline | 28.0 mg | 756.0 mg |
| Serine | 48.0 mg | 868.0 mg |
| Tyrosine | 45.0 mg | 770.0 mg |
| Vitamins | Pumpkin pie mix, canned | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 415.0 mcg | 3.0 mcg |
| Vitamin C | 3.5 mg | 0.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.0 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 0.3 mg |
| Vitamin B6 | 0.2 mg | 0.0 mg |
| Folate (B9) | 35.0 mcg | 9.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.1 mg | 0.1 mg |
| Minerals | Pumpkin pie mix, canned | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calcium | 37.0 mg | 55.0 mg |
| Iron | 1.1 mg | 3.3 mg |
| Magnesium | 16.0 mg | 262.0 mg |
| Phosphorus | 45.0 mg | 92.0 mg |
| Potassium | 138.0 mg | 919.0 mg |
| Sodium | 208.0 mg | 18.0 mg |
| Zinc | 0.3 mg | 10.3 mg |
| Copper | 0.1 mg | 0.7 mg |
| Manganese | 0.4 mg | 0.5 mg |
| Selenium | 1.1 mcg | ~ |
| Sterols | Pumpkin pie mix, canned | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Pumpkin pie mix, canned | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Ash | 0.9 g | 3.8 g |
Frequently asked questions
Which has fewer calories, Pumpkin pie mix, canned or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Pumpkin pie mix, canned has fewer calories: 104 kcal for Pumpkin pie mix, canned vs 446 kcal for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more protein, Pumpkin pie mix, canned or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein: 1.1 g for Pumpkin pie mix, canned vs 18.6 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more fiber, Pumpkin pie mix, canned or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber: 8.3 g for Pumpkin pie mix, canned vs 18.4 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Is Pumpkin pie mix, canned or Seeds, pumpkin and squash seeds, whole, roasted, without salt healthier?
Pumpkin pie mix, canned 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.