Seeds, pumpkin and squash seed kernels, dried vs Gourd, dishcloth (towelgourd), raw
Nutrition comparison per 100 g.
Seeds, pumpkin and squash seed kernels, dried
559 kcal
Gourd, dishcloth (towelgourd), raw
20 kcal
Calories
559 kcal
20 kcal
Protein
30.2 g
1.2 g
Carbs
10.7 g
4.4 g
Fiber
6.0 g
1.1 g
Sugars
1.4 g
2.0 g
Fat
49.1 g
0.2 g
Sodium
7 mg
3 mg
Key takeaways
- Gourd, dishcloth (towelgourd), raw has 96% fewer calories (20 kcal vs 559 kcal).
- Seeds, pumpkin and squash seed kernels, dried has more protein (30.2 g vs 1.2 g).
- Gourd, dishcloth (towelgourd), raw has more carbs (4.4 g vs 10.7 g).
- Seeds, pumpkin and squash seed kernels, dried has more fiber (6.0 g vs 1.1 g).
- Seeds, pumpkin and squash seed kernels, dried has more sugars (1.4 g vs 2.0 g).
| Macronutrients | Seeds, pumpkin and squash seed kernels, dried | Gourd, dishcloth (towelgourd), raw |
|---|---|---|
| Calories | 559 kcal | 20 kcal |
| Protein | 30.2 g | 1.2 g |
| Total Fat | 49.1 g | 0.2 g |
| Total Carbohydrate | 10.7 g | 4.4 g |
| Dietary Fiber | 6.0 g | 1.1 g |
| Total Sugars | 1.4 g | 2.0 g |
| Water | 5.2 g | 93.9 g |
| Carbohydrates | Seeds, pumpkin and squash seed kernels, dried | Gourd, dishcloth (towelgourd), raw |
|---|---|---|
| Total Carbohydrate | 10.7 g | 4.4 g |
| Dietary Fiber | 6.0 g | 1.1 g |
| Starch | 1.5 g | ~ |
| Total Sugars | 1.4 g | 2.0 g |
| Fats & Fatty Acids | Seeds, pumpkin and squash seed kernels, dried | Gourd, dishcloth (towelgourd), raw |
|---|---|---|
| Total Fat | 49.1 g | 0.2 g |
| Saturated Fat | 8.7 g | 0.0 g |
| Monounsaturated Fat | 16.2 g | 0.0 g |
| Polyunsaturated Fat | 21.0 g | 0.1 g |
| Trans Fat | 0.1 g | 0.0 g |
| Omega-3 Fatty Acids | 120.0 mg | ~ |
| Omega-6 Fatty Acids | 20,710.0 mg | 87.0 mg |
| Protein & Amino Acids | Seeds, pumpkin and squash seed kernels, dried | Gourd, dishcloth (towelgourd), raw |
|---|---|---|
| Protein | 30.2 g | 1.2 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 | Gourd, dishcloth (towelgourd), raw |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | ~ |
| Vitamin C | 1.9 mg | 12.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.2 mg | 0.1 mg |
| Vitamin K | 7.3 mcg | 0.7 mcg |
| Thiamin (B1) | 0.3 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.1 mg |
| Niacin (B3) | 5.0 mg | 0.4 mg |
| Vitamin B6 | 0.1 mg | 0.0 mg |
| Folate (B9) | 58.0 mcg | 7.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.8 mg | 0.2 mg |
| Choline | 63.0 mg | ~ |
| Minerals | Seeds, pumpkin and squash seed kernels, dried | Gourd, dishcloth (towelgourd), raw |
|---|---|---|
| Calcium | 46.0 mg | 20.0 mg |
| Iron | 8.8 mg | 0.4 mg |
| Magnesium | 592.0 mg | 14.0 mg |
| Phosphorus | 1,233.0 mg | 32.0 mg |
| Potassium | 809.0 mg | 139.0 mg |
| Sodium | 7.0 mg | 3.0 mg |
| Zinc | 7.8 mg | 0.1 mg |
| Copper | 1.3 mg | 0.0 mg |
| Manganese | 4.5 mg | 0.1 mg |
| Selenium | 9.4 mcg | 0.2 mcg |
| Sterols | Seeds, pumpkin and squash seed kernels, dried | Gourd, dishcloth (towelgourd), raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, pumpkin and squash seed kernels, dried | Gourd, dishcloth (towelgourd), raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 4.8 g | 0.4 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin and squash seed kernels, dried or Gourd, dishcloth (towelgourd), raw?
Gourd, dishcloth (towelgourd), raw has fewer calories: 559 kcal for Seeds, pumpkin and squash seed kernels, dried vs 20 kcal for Gourd, dishcloth (towelgourd), raw per 100 g.
Which has more protein, Seeds, pumpkin and squash seed kernels, dried or Gourd, dishcloth (towelgourd), raw?
Seeds, pumpkin and squash seed kernels, dried has more protein: 30.2 g for Seeds, pumpkin and squash seed kernels, dried vs 1.2 g for Gourd, dishcloth (towelgourd), raw per 100 g.
Which has more fiber, Seeds, pumpkin and squash seed kernels, dried or Gourd, dishcloth (towelgourd), raw?
Seeds, pumpkin and squash seed kernels, dried has more fiber: 6.0 g for Seeds, pumpkin and squash seed kernels, dried vs 1.1 g for Gourd, dishcloth (towelgourd), raw per 100 g.
Is Seeds, pumpkin and squash seed kernels, dried or Gourd, dishcloth (towelgourd), raw healthier?
Gourd, dishcloth (towelgourd), 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.