Seeds, pumpkin and squash seed kernels, roasted, with salt added vs Seeds, pumpkin and squash seed kernels, roasted, without salt

Nutrition comparison per 100 g.

Calories

573 kcal 573 kcal

Protein

29.8 g 29.8 g

Carbs

14.7 g 14.7 g

Fiber

6.5 g 6.5 g

Sugars

1.3 g 1.3 g

Fat

49.1 g 49.1 g

Sodium

256 mg 18 mg

Key takeaways

Seeds, pumpkin and squash seed kernels, roasted, without salt has more sodium (18 mg vs 256 mg).

Macronutrients	Seeds, pumpkin and squash seed kernels, roasted, with salt added	Seeds, pumpkin and squash seed kernels, roasted, without salt
Calories	573 kcal	573 kcal
Protein	29.8 g	29.8 g
Total Fat	49.1 g	49.1 g
Total Carbohydrate	14.7 g	14.7 g
Dietary Fiber	6.5 g	6.5 g
Total Sugars	1.3 g	1.3 g
Water	2.0 g	2.0 g

Carbohydrates	Seeds, pumpkin and squash seed kernels, roasted, with salt added	Seeds, pumpkin and squash seed kernels, roasted, without salt
Total Carbohydrate	14.7 g	14.7 g
Dietary Fiber	6.5 g	6.5 g
Starch	0.7 g	0.7 g
Total Sugars	1.3 g	1.3 g

Fats & Fatty Acids	Seeds, pumpkin and squash seed kernels, roasted, with salt added	Seeds, pumpkin and squash seed kernels, roasted, without salt
Total Fat	49.1 g	49.1 g
Saturated Fat	8.5 g	8.5 g
Monounsaturated Fat	15.7 g	15.7 g
Polyunsaturated Fat	19.9 g	19.9 g
Trans Fat	0.0 g	0.0 g
Omega-3 Fatty Acids	111.0 mg	111.0 mg
Omega-6 Fatty Acids	19,590.0 mg	19,590.0 mg

Protein & Amino Acids	Seeds, pumpkin and squash seed kernels, roasted, with salt added	Seeds, pumpkin and squash seed kernels, roasted, without salt
Protein	29.8 g	29.8 g
Histidine	770.0 mg	770.0 mg
Isoleucine	1,265.0 mg	1,265.0 mg
Leucine	2,388.0 mg	2,388.0 mg
Lysine	1,220.0 mg	1,220.0 mg
Methionine	595.0 mg	595.0 mg
Phenylalanine	1,711.0 mg	1,711.0 mg
Threonine	985.0 mg	985.0 mg
Tryptophan	569.0 mg	569.0 mg
Valine	1,559.0 mg	1,559.0 mg
Alanine	1,466.0 mg	1,466.0 mg
Arginine	5,284.0 mg	5,284.0 mg
Aspartic Acid	2,922.0 mg	2,922.0 mg
Cystine	327.0 mg	327.0 mg
Glutamic Acid	6,108.0 mg	6,108.0 mg
Glycine	1,819.0 mg	1,819.0 mg
Proline	1,299.0 mg	1,299.0 mg
Serine	1,652.0 mg	1,652.0 mg
Tyrosine	1,079.0 mg	1,079.0 mg

Vitamins	Seeds, pumpkin and squash seed kernels, roasted, with salt added	Seeds, pumpkin and squash seed kernels, roasted, without salt
Vitamin A (RAE)	0.0 mcg	0.0 mcg
Vitamin C	1.8 mg	1.8 mg
Vitamin D	0.0 mcg	0.0 mcg
Vitamin E	0.6 mg	0.6 mg
Vitamin K	4.5 mcg	4.5 mcg
Thiamin (B1)	0.1 mg	0.1 mg
Riboflavin (B2)	0.2 mg	0.2 mg
Niacin (B3)	4.4 mg	4.4 mg
Vitamin B6	0.1 mg	0.1 mg
Folate (B9)	57.0 mcg	57.0 mcg
Vitamin B12	0.0 mcg	0.0 mcg
Pantothenic Acid (B5)	0.6 mg	0.6 mg
Choline	63.0 mg	63.0 mg
Betaine	1.5 mg	1.5 mg

Minerals	Seeds, pumpkin and squash seed kernels, roasted, with salt added	Seeds, pumpkin and squash seed kernels, roasted, without salt
Calcium	52.0 mg	52.0 mg
Iron	8.1 mg	8.1 mg
Magnesium	550.0 mg	550.0 mg
Phosphorus	1,174.0 mg	1,174.0 mg
Potassium	788.0 mg	788.0 mg
Sodium	256.0 mg	18.0 mg
Zinc	7.6 mg	7.6 mg
Copper	1.3 mg	1.3 mg
Manganese	4.5 mg	4.5 mg
Selenium	9.4 mcg	9.4 mcg

Sterols	Seeds, pumpkin and squash seed kernels, roasted, with salt added	Seeds, pumpkin and squash seed kernels, roasted, without salt
Cholesterol	0.0 mg	0.0 mg
Campesterol	3.0 mg	3.0 mg
Stigmasterol	0.0 mg	0.0 mg
Beta-sitosterol	13.0 mg	13.0 mg

Other	Seeds, pumpkin and squash seed kernels, roasted, with salt added	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	4.4 g	4.4 g

Is Seeds, pumpkin and squash seed kernels, roasted, with salt added or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?

Both foods have a similar nutrition profile per 100 g — see the full breakdown above to choose based on your goals.