Seeds, pumpkin and squash seeds, whole, roasted, with salt added vs Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt
Nutrition comparison per 100 g.
Seeds, pumpkin and squash seeds, whole, roasted, with salt added
446 kcal
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt
34 kcal
Calories
446 kcal
34 kcal
Protein
18.6 g
3.6 g
Carbs
53.8 g
6.7 g
Fiber
18.4 g
1.9 g
Sugars
~
1.0 g
Fat
19.4 g
0.2 g
Sodium
2,541 mg
13 mg
Key takeaways
- Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt has 92% fewer calories (34 kcal vs 446 kcal).
- Seeds, pumpkin and squash seeds, whole, roasted, with salt added has more protein (18.6 g vs 3.6 g).
- Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt has more carbs (6.7 g vs 53.8 g).
- Seeds, pumpkin and squash seeds, whole, roasted, with salt added has more fiber (18.4 g vs 1.9 g).
- Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt has more fat (0.2 g vs 19.4 g).
| Macronutrients | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt |
|---|---|---|
| Calories | 446 kcal | 34 kcal |
| Protein | 18.6 g | 3.6 g |
| Total Fat | 19.4 g | 0.2 g |
| Total Carbohydrate | 53.8 g | 6.7 g |
| Dietary Fiber | 18.4 g | 1.9 g |
| Total Sugars | ~ | 1.0 g |
| Water | 4.5 g | 88.7 g |
| Carbohydrates | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt |
|---|---|---|
| Total Carbohydrate | 53.8 g | 6.7 g |
| Dietary Fiber | 18.4 g | 1.9 g |
| Total Sugars | ~ | 1.0 g |
| Fats & Fatty Acids | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt |
|---|---|---|
| Total Fat | 19.4 g | 0.2 g |
| Saturated Fat | 3.7 g | 0.0 g |
| Monounsaturated Fat | 6.0 g | 0.0 g |
| Polyunsaturated Fat | 8.8 g | 0.1 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | 77.0 mg | 65.0 mg |
| Omega-6 Fatty Acids | 8,759.0 mg | 12.0 mg |
| Protein & Amino Acids | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt |
|---|---|---|
| Protein | 18.6 g | 3.6 g |
| Histidine | 515.0 mg | ~ |
| Isoleucine | 956.0 mg | ~ |
| Leucine | 1,572.0 mg | ~ |
| Lysine | 1,386.0 mg | ~ |
| Methionine | 417.0 mg | ~ |
| Phenylalanine | 924.0 mg | ~ |
| Threonine | 683.0 mg | ~ |
| Tryptophan | 326.0 mg | ~ |
| Valine | 1,491.0 mg | ~ |
| Alanine | 875.0 mg | ~ |
| Arginine | 3,049.0 mg | ~ |
| Aspartic Acid | 1,873.0 mg | ~ |
| Cystine | 228.0 mg | ~ |
| Glutamic Acid | 3,262.0 mg | ~ |
| Glycine | 1,358.0 mg | ~ |
| Proline | 756.0 mg | ~ |
| Serine | 868.0 mg | ~ |
| Tyrosine | 770.0 mg | ~ |
| Vitamins | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt |
|---|---|---|
| Vitamin A (RAE) | 3.0 mcg | 121.0 mcg |
| Vitamin C | 0.3 mg | 55.6 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 1.5 mg |
| Vitamin K | ~ | 163.1 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.3 mg | 1.0 mg |
| Vitamin B6 | 0.0 mg | 0.8 mg |
| Folate (B9) | 9.0 mcg | 88.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | 39.1 mg | 21.0 mg |
| Betaine | 0.3 mg | ~ |
| Minerals | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt |
|---|---|---|
| Calcium | 55.0 mg | 42.0 mg |
| Iron | 3.3 mg | 1.0 mg |
| Magnesium | 262.0 mg | 94.0 mg |
| Phosphorus | 92.0 mg | 77.0 mg |
| Potassium | 919.0 mg | 602.0 mg |
| Sodium | 2,541.0 mg | 13.0 mg |
| Zinc | 10.3 mg | 0.3 mg |
| Copper | 0.7 mg | 0.2 mg |
| Manganese | 0.5 mg | 0.5 mg |
| Selenium | ~ | 0.9 mcg |
| Sterols | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 3.8 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin and squash seeds, whole, roasted, with salt added or Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt?
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt has fewer calories: 446 kcal for Seeds, pumpkin and squash seeds, whole, roasted, with salt added vs 34 kcal for Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt per 100 g.
Which has more protein, Seeds, pumpkin and squash seeds, whole, roasted, with salt added or Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, with salt added has more protein: 18.6 g for Seeds, pumpkin and squash seeds, whole, roasted, with salt added vs 3.6 g for Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt per 100 g.
Which has more fiber, Seeds, pumpkin and squash seeds, whole, roasted, with salt added or Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, with salt added has more fiber: 18.4 g for Seeds, pumpkin and squash seeds, whole, roasted, with salt added vs 1.9 g for Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt per 100 g.
Is Seeds, pumpkin and squash seeds, whole, roasted, with salt added or Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt healthier?
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt is lower in calories, and Seeds, pumpkin and squash seeds, whole, roasted, with salt added is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.