Seeds, pumpkin and squash seed kernels, roasted, without salt vs Gourd, dishcloth (towelgourd), raw
Nutrition comparison per 100 g.
Seeds, pumpkin and squash seed kernels, roasted, without salt
573 kcal
Gourd, dishcloth (towelgourd), raw
20 kcal
Calories
573 kcal
20 kcal
Protein
29.8 g
1.2 g
Carbs
14.7 g
4.4 g
Fiber
6.5 g
1.1 g
Sugars
1.3 g
2.0 g
Fat
49.1 g
0.2 g
Sodium
18 mg
3 mg
Key takeaways
- Gourd, dishcloth (towelgourd), raw has 97% fewer calories (20 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein (29.8 g vs 1.2 g).
- Gourd, dishcloth (towelgourd), raw has more carbs (4.4 g vs 14.7 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber (6.5 g vs 1.1 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more sugars (1.3 g vs 2.0 g).
| Macronutrients | Seeds, pumpkin and squash seed kernels, roasted, without salt | Gourd, dishcloth (towelgourd), raw |
|---|---|---|
| Calories | 573 kcal | 20 kcal |
| Protein | 29.8 g | 1.2 g |
| Total Fat | 49.1 g | 0.2 g |
| Total Carbohydrate | 14.7 g | 4.4 g |
| Dietary Fiber | 6.5 g | 1.1 g |
| Total Sugars | 1.3 g | 2.0 g |
| Water | 2.0 g | 93.9 g |
| Carbohydrates | Seeds, pumpkin and squash seed kernels, roasted, without salt | Gourd, dishcloth (towelgourd), raw |
|---|---|---|
| Total Carbohydrate | 14.7 g | 4.4 g |
| Dietary Fiber | 6.5 g | 1.1 g |
| Starch | 0.7 g | ~ |
| Total Sugars | 1.3 g | 2.0 g |
| Fats & Fatty Acids | Seeds, pumpkin and squash seed kernels, roasted, without salt | Gourd, dishcloth (towelgourd), raw |
|---|---|---|
| Total Fat | 49.1 g | 0.2 g |
| Saturated Fat | 8.5 g | 0.0 g |
| Monounsaturated Fat | 15.7 g | 0.0 g |
| Polyunsaturated Fat | 19.9 g | 0.1 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 111.0 mg | ~ |
| Omega-6 Fatty Acids | 19,590.0 mg | 87.0 mg |
| Protein & Amino Acids | Seeds, pumpkin and squash seed kernels, roasted, without salt | Gourd, dishcloth (towelgourd), raw |
|---|---|---|
| Protein | 29.8 g | 1.2 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, without salt | Gourd, dishcloth (towelgourd), raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | ~ |
| Vitamin C | 1.8 mg | 12.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.6 mg | 0.1 mg |
| Vitamin K | 4.5 mcg | 0.7 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.1 mg |
| Niacin (B3) | 4.4 mg | 0.4 mg |
| Vitamin B6 | 0.1 mg | 0.0 mg |
| Folate (B9) | 57.0 mcg | 7.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.6 mg | 0.2 mg |
| Choline | 63.0 mg | ~ |
| Betaine | 1.5 mg | ~ |
| Minerals | Seeds, pumpkin and squash seed kernels, roasted, without salt | Gourd, dishcloth (towelgourd), raw |
|---|---|---|
| Calcium | 52.0 mg | 20.0 mg |
| Iron | 8.1 mg | 0.4 mg |
| Magnesium | 550.0 mg | 14.0 mg |
| Phosphorus | 1,174.0 mg | 32.0 mg |
| Potassium | 788.0 mg | 139.0 mg |
| Sodium | 18.0 mg | 3.0 mg |
| Zinc | 7.6 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, roasted, without salt | Gourd, dishcloth (towelgourd), 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, without salt | 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 | 4.4 g | 0.4 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin and squash seed kernels, roasted, without salt or Gourd, dishcloth (towelgourd), raw?
Gourd, dishcloth (towelgourd), raw has fewer calories: 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt vs 20 kcal for Gourd, dishcloth (towelgourd), raw per 100 g.
Which has more protein, Seeds, pumpkin and squash seed kernels, roasted, without salt or Gourd, dishcloth (towelgourd), raw?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein: 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt vs 1.2 g for Gourd, dishcloth (towelgourd), raw per 100 g.
Which has more fiber, Seeds, pumpkin and squash seed kernels, roasted, without salt or Gourd, dishcloth (towelgourd), raw?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber: 6.5 g for Seeds, pumpkin and squash seed kernels, roasted, without salt vs 1.1 g for Gourd, dishcloth (towelgourd), raw per 100 g.
Is Seeds, pumpkin and squash seed kernels, roasted, without salt or Gourd, dishcloth (towelgourd), raw healthier?
Gourd, dishcloth (towelgourd), 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.