Seeds, pumpkin and squash seed kernels, roasted, with salt added vs Balsam-pear (bitter gourd), leafy tips, raw
Nutrition comparison per 100 g.
Seeds, pumpkin and squash seed kernels, roasted, with salt added
573 kcal
Balsam-pear (bitter gourd), leafy tips, raw
30 kcal
Calories
573 kcal
30 kcal
Protein
29.8 g
5.3 g
Carbs
14.7 g
3.3 g
Fiber
6.5 g
~
Sugars
1.3 g
~
Fat
49.1 g
0.7 g
Sodium
256 mg
11 mg
Key takeaways
- Balsam-pear (bitter gourd), leafy tips, raw has 95% fewer calories (30 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, with salt added has more protein (29.8 g vs 5.3 g).
- Balsam-pear (bitter gourd), leafy tips, raw has more carbs (3.3 g vs 14.7 g).
- Balsam-pear (bitter gourd), leafy tips, raw has more fat (0.7 g vs 49.1 g).
- Balsam-pear (bitter gourd), leafy tips, raw has more sodium (11 mg vs 256 mg).
| Macronutrients | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Calories | 573 kcal | 30 kcal |
| Protein | 29.8 g | 5.3 g |
| Total Fat | 49.1 g | 0.7 g |
| Total Carbohydrate | 14.7 g | 3.3 g |
| Dietary Fiber | 6.5 g | ~ |
| Total Sugars | 1.3 g | ~ |
| Water | 2.0 g | 89.3 g |
| Carbohydrates | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Total Carbohydrate | 14.7 g | 3.3 g |
| Dietary Fiber | 6.5 g | ~ |
| Starch | 0.7 g | ~ |
| Total Sugars | 1.3 g | ~ |
| Fats & Fatty Acids | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Total Fat | 49.1 g | 0.7 g |
| Saturated Fat | 8.5 g | ~ |
| Monounsaturated Fat | 15.7 g | ~ |
| Polyunsaturated Fat | 19.9 g | ~ |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 111.0 mg | ~ |
| Omega-6 Fatty Acids | 19,590.0 mg | ~ |
| Protein & Amino Acids | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Protein | 29.8 g | 5.3 g |
| Histidine | 770.0 mg | ~ |
| Isoleucine | 1,265.0 mg | ~ |
| Leucine | 2,388.0 mg | ~ |
| Lysine | 1,220.0 mg | ~ |
| Methionine | 595.0 mg | ~ |
| Phenylalanine | 1,711.0 mg | ~ |
| Threonine | 985.0 mg | ~ |
| Tryptophan | 569.0 mg | ~ |
| Valine | 1,559.0 mg | ~ |
| Alanine | 1,466.0 mg | ~ |
| Arginine | 5,284.0 mg | ~ |
| Aspartic Acid | 2,922.0 mg | ~ |
| Cystine | 327.0 mg | ~ |
| Glutamic Acid | 6,108.0 mg | ~ |
| Glycine | 1,819.0 mg | ~ |
| Proline | 1,299.0 mg | ~ |
| Serine | 1,652.0 mg | ~ |
| Tyrosine | 1,079.0 mg | ~ |
| Vitamins | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 87.0 mcg |
| Vitamin C | 1.8 mg | 88.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.6 mg | ~ |
| Vitamin K | 4.5 mcg | ~ |
| Thiamin (B1) | 0.1 mg | 0.2 mg |
| Riboflavin (B2) | 0.2 mg | 0.4 mg |
| Niacin (B3) | 4.4 mg | 1.1 mg |
| Vitamin B6 | 0.1 mg | 0.8 mg |
| Folate (B9) | 57.0 mcg | 128.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.6 mg | 0.1 mg |
| Choline | 63.0 mg | ~ |
| Betaine | 1.5 mg | ~ |
| Minerals | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Calcium | 52.0 mg | 84.0 mg |
| Iron | 8.1 mg | 2.0 mg |
| Magnesium | 550.0 mg | 85.0 mg |
| Phosphorus | 1,174.0 mg | 99.0 mg |
| Potassium | 788.0 mg | 608.0 mg |
| Sodium | 256.0 mg | 11.0 mg |
| Zinc | 7.6 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, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | 3.0 mg | ~ |
| Stigmasterol | 0.0 mg | ~ |
| Beta-sitosterol | 13.0 mg | ~ |
| Other | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 4.4 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin and squash seed kernels, roasted, with salt added or Balsam-pear (bitter gourd), leafy tips, raw?
Balsam-pear (bitter gourd), leafy tips, raw has fewer calories: 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, with salt added vs 30 kcal for Balsam-pear (bitter gourd), leafy tips, raw per 100 g.
Which has more protein, Seeds, pumpkin and squash seed kernels, roasted, with salt added or Balsam-pear (bitter gourd), leafy tips, raw?
Seeds, pumpkin and squash seed kernels, roasted, with salt added has more protein: 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, with salt added vs 5.3 g for Balsam-pear (bitter gourd), leafy tips, raw per 100 g.
Is Seeds, pumpkin and squash seed kernels, roasted, with salt added 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, roasted, with salt added is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.