Pumpkin, raw vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Nutrition comparison per 100 g.
Pumpkin, raw
26 kcal
Seeds, pumpkin and squash seed kernels, roasted, without salt
573 kcal
Calories
26 kcal
573 kcal
Protein
1.0 g
29.8 g
Carbs
6.5 g
14.7 g
Fiber
0.5 g
6.5 g
Sugars
1.4 g
1.3 g
Fat
0.1 g
49.1 g
Sodium
1 mg
18 mg
Key takeaways
- Pumpkin, raw has 95% fewer calories (26 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein (29.8 g vs 1.0 g).
- Pumpkin, raw has more carbs (6.5 g vs 14.7 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber (6.5 g vs 0.5 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more sugars (1.3 g vs 1.4 g).
| Macronutrients | Pumpkin, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calories | 26 kcal | 573 kcal |
| Protein | 1.0 g | 29.8 g |
| Total Fat | 0.1 g | 49.1 g |
| Total Carbohydrate | 6.5 g | 14.7 g |
| Dietary Fiber | 0.5 g | 6.5 g |
| Total Sugars | 1.4 g | 1.3 g |
| Water | 91.6 g | 2.0 g |
| Carbohydrates | Pumpkin, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 6.5 g | 14.7 g |
| Dietary Fiber | 0.5 g | 6.5 g |
| Starch | ~ | 0.7 g |
| Total Sugars | 1.4 g | 1.3 g |
| Fats & Fatty Acids | Pumpkin, raw | 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 | 3.0 mg | 111.0 mg |
| Omega-6 Fatty Acids | 2.0 mg | 19,590.0 mg |
| Protein & Amino Acids | Pumpkin, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Protein | 1.0 g | 29.8 g |
| Histidine | 16.0 mg | 770.0 mg |
| Isoleucine | 31.0 mg | 1,265.0 mg |
| Leucine | 46.0 mg | 2,388.0 mg |
| Lysine | 54.0 mg | 1,220.0 mg |
| Methionine | 11.0 mg | 595.0 mg |
| Phenylalanine | 32.0 mg | 1,711.0 mg |
| Threonine | 29.0 mg | 985.0 mg |
| Tryptophan | 12.0 mg | 569.0 mg |
| Valine | 35.0 mg | 1,559.0 mg |
| Alanine | 28.0 mg | 1,466.0 mg |
| Arginine | 54.0 mg | 5,284.0 mg |
| Aspartic Acid | 102.0 mg | 2,922.0 mg |
| Cystine | 3.0 mg | 327.0 mg |
| Glutamic Acid | 184.0 mg | 6,108.0 mg |
| Glycine | 27.0 mg | 1,819.0 mg |
| Proline | 26.0 mg | 1,299.0 mg |
| Serine | 44.0 mg | 1,652.0 mg |
| Tyrosine | 42.0 mg | 1,079.0 mg |
| Vitamins | Pumpkin, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 369.0 mcg | 0.0 mcg |
| Vitamin C | 9.0 mg | 1.8 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.1 mg | 0.6 mg |
| Vitamin K | 1.1 mcg | 4.5 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.6 mg | 4.4 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 16.0 mcg | 57.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.6 mg |
| Choline | 8.2 mg | 63.0 mg |
| Betaine | ~ | 1.5 mg |
| Minerals | Pumpkin, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calcium | 21.0 mg | 52.0 mg |
| Iron | 0.8 mg | 8.1 mg |
| Magnesium | 12.0 mg | 550.0 mg |
| Phosphorus | 44.0 mg | 1,174.0 mg |
| Potassium | 340.0 mg | 788.0 mg |
| Sodium | 1.0 mg | 18.0 mg |
| Zinc | 0.3 mg | 7.6 mg |
| Copper | 0.1 mg | 1.3 mg |
| Manganese | 0.1 mg | 4.5 mg |
| Selenium | 0.3 mcg | 9.4 mcg |
| Sterols | Pumpkin, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 12.0 mg | ~ |
| Campesterol | ~ | 3.0 mg |
| Stigmasterol | ~ | 0.0 mg |
| Beta-sitosterol | ~ | 13.0 mg |
| Other | Pumpkin, raw | 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 | 0.8 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Pumpkin, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Pumpkin, raw has fewer calories: 26 kcal for Pumpkin, raw vs 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more protein, Pumpkin, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein: 1.0 g for Pumpkin, raw vs 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more fiber, Pumpkin, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber: 0.5 g for Pumpkin, raw vs 6.5 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Is Pumpkin, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?
Pumpkin, raw 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.