Seeds, pumpkin and squash seed kernels, dried vs Balsam-pear (bitter gourd), leafy tips, raw
Nutrition comparison per 100 g.
Seeds, pumpkin and squash seed kernels, dried
559 kcal
Balsam-pear (bitter gourd), leafy tips, raw
30 kcal
Calories
559 kcal
30 kcal
Protein
30.2 g
5.3 g
Carbs
10.7 g
3.3 g
Fiber
6.0 g
~
Sugars
1.4 g
~
Fat
49.1 g
0.7 g
Sodium
7 mg
11 mg
Key takeaways
- Balsam-pear (bitter gourd), leafy tips, raw has 95% fewer calories (30 kcal vs 559 kcal).
- Seeds, pumpkin and squash seed kernels, dried has more protein (30.2 g vs 5.3 g).
- Balsam-pear (bitter gourd), leafy tips, raw has more carbs (3.3 g vs 10.7 g).
- Balsam-pear (bitter gourd), leafy tips, raw has more fat (0.7 g vs 49.1 g).
- Seeds, pumpkin and squash seed kernels, dried has more sodium (7 mg vs 11 mg).
| Macronutrients | Seeds, pumpkin and squash seed kernels, dried | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Calories | 559 kcal | 30 kcal |
| Protein | 30.2 g | 5.3 g |
| Total Fat | 49.1 g | 0.7 g |
| Total Carbohydrate | 10.7 g | 3.3 g |
| Dietary Fiber | 6.0 g | ~ |
| Total Sugars | 1.4 g | ~ |
| Water | 5.2 g | 89.3 g |
| Carbohydrates | Seeds, pumpkin and squash seed kernels, dried | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Total Carbohydrate | 10.7 g | 3.3 g |
| Dietary Fiber | 6.0 g | ~ |
| Starch | 1.5 g | ~ |
| Total Sugars | 1.4 g | ~ |
| Fats & Fatty Acids | Seeds, pumpkin and squash seed kernels, dried | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Total Fat | 49.1 g | 0.7 g |
| Saturated Fat | 8.7 g | ~ |
| Monounsaturated Fat | 16.2 g | ~ |
| Polyunsaturated Fat | 21.0 g | ~ |
| Trans Fat | 0.1 g | 0.0 g |
| Omega-3 Fatty Acids | 120.0 mg | ~ |
| Omega-6 Fatty Acids | 20,710.0 mg | ~ |
| Protein & Amino Acids | Seeds, pumpkin and squash seed kernels, dried | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Protein | 30.2 g | 5.3 g |
| Histidine | 780.0 mg | ~ |
| Isoleucine | 1,281.0 mg | ~ |
| Leucine | 2,419.0 mg | ~ |
| Lysine | 1,236.0 mg | ~ |
| Methionine | 603.0 mg | ~ |
| Phenylalanine | 1,733.0 mg | ~ |
| Threonine | 998.0 mg | ~ |
| Tryptophan | 576.0 mg | ~ |
| Valine | 1,579.0 mg | ~ |
| Alanine | 1,485.0 mg | ~ |
| Arginine | 5,353.0 mg | ~ |
| Aspartic Acid | 2,960.0 mg | ~ |
| Cystine | 332.0 mg | ~ |
| Glutamic Acid | 6,188.0 mg | ~ |
| Glycine | 1,843.0 mg | ~ |
| Proline | 1,316.0 mg | ~ |
| Serine | 1,673.0 mg | ~ |
| Tyrosine | 1,093.0 mg | ~ |
| Vitamins | Seeds, pumpkin and squash seed kernels, dried | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 87.0 mcg |
| Vitamin C | 1.9 mg | 88.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.2 mg | ~ |
| Vitamin K | 7.3 mcg | ~ |
| Thiamin (B1) | 0.3 mg | 0.2 mg |
| Riboflavin (B2) | 0.2 mg | 0.4 mg |
| Niacin (B3) | 5.0 mg | 1.1 mg |
| Vitamin B6 | 0.1 mg | 0.8 mg |
| Folate (B9) | 58.0 mcg | 128.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.8 mg | 0.1 mg |
| Choline | 63.0 mg | ~ |
| Minerals | Seeds, pumpkin and squash seed kernels, dried | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Calcium | 46.0 mg | 84.0 mg |
| Iron | 8.8 mg | 2.0 mg |
| Magnesium | 592.0 mg | 85.0 mg |
| Phosphorus | 1,233.0 mg | 99.0 mg |
| Potassium | 809.0 mg | 608.0 mg |
| Sodium | 7.0 mg | 11.0 mg |
| Zinc | 7.8 mg | 0.3 mg |
| Copper | 1.3 mg | 0.2 mg |
| Manganese | 4.5 mg | 0.5 mg |
| Selenium | 9.4 mcg | 0.9 mcg |
| Sterols | Seeds, pumpkin and squash seed kernels, dried | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, pumpkin and squash seed kernels, dried | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 4.8 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin and squash seed kernels, dried or Balsam-pear (bitter gourd), leafy tips, raw?
Balsam-pear (bitter gourd), leafy tips, raw has fewer calories: 559 kcal for Seeds, pumpkin and squash seed kernels, dried vs 30 kcal for Balsam-pear (bitter gourd), leafy tips, raw per 100 g.
Which has more protein, Seeds, pumpkin and squash seed kernels, dried or Balsam-pear (bitter gourd), leafy tips, raw?
Seeds, pumpkin and squash seed kernels, dried has more protein: 30.2 g for Seeds, pumpkin and squash seed kernels, dried vs 5.3 g for Balsam-pear (bitter gourd), leafy tips, raw per 100 g.
Is Seeds, pumpkin and squash seed kernels, dried or Balsam-pear (bitter gourd), leafy tips, raw healthier?
Balsam-pear (bitter gourd), leafy tips, raw is lower in calories, and Seeds, pumpkin and squash seed kernels, dried is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.