Seeds, pumpkin and squash seeds, whole, roasted, without salt vs Balsam-pear (bitter gourd), leafy tips, raw
Nutrition comparison per 100 g.
Seeds, pumpkin and squash seeds, whole, roasted, without salt
446 kcal
Balsam-pear (bitter gourd), leafy tips, raw
30 kcal
Calories
446 kcal
30 kcal
Protein
18.6 g
5.3 g
Carbs
53.8 g
3.3 g
Fiber
18.4 g
~
Fat
19.4 g
0.7 g
Sodium
18 mg
11 mg
Key takeaways
- Balsam-pear (bitter gourd), leafy tips, raw has 93% fewer calories (30 kcal vs 446 kcal).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein (18.6 g vs 5.3 g).
- Balsam-pear (bitter gourd), leafy tips, raw has more carbs (3.3 g vs 53.8 g).
- Balsam-pear (bitter gourd), leafy tips, raw has more fat (0.7 g vs 19.4 g).
- Balsam-pear (bitter gourd), leafy tips, raw has more sodium (11 mg vs 18 mg).
| Macronutrients | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Calories | 446 kcal | 30 kcal |
| Protein | 18.6 g | 5.3 g |
| Total Fat | 19.4 g | 0.7 g |
| Total Carbohydrate | 53.8 g | 3.3 g |
| Dietary Fiber | 18.4 g | ~ |
| Water | 4.5 g | 89.3 g |
| Carbohydrates | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Total Carbohydrate | 53.8 g | 3.3 g |
| Dietary Fiber | 18.4 g | ~ |
| Fats & Fatty Acids | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Total Fat | 19.4 g | 0.7 g |
| Saturated Fat | 3.7 g | ~ |
| Monounsaturated Fat | 6.0 g | ~ |
| Polyunsaturated Fat | 8.8 g | ~ |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | 77.0 mg | ~ |
| Omega-6 Fatty Acids | 8,759.0 mg | ~ |
| Protein & Amino Acids | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Protein | 18.6 g | 5.3 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, without salt | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Vitamin A (RAE) | 3.0 mcg | 87.0 mcg |
| Vitamin C | 0.3 mg | 88.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.2 mg |
| Riboflavin (B2) | 0.1 mg | 0.4 mg |
| Niacin (B3) | 0.3 mg | 1.1 mg |
| Vitamin B6 | 0.0 mg | 0.8 mg |
| Folate (B9) | 9.0 mcg | 128.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Minerals | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Calcium | 55.0 mg | 84.0 mg |
| Iron | 3.3 mg | 2.0 mg |
| Magnesium | 262.0 mg | 85.0 mg |
| Phosphorus | 92.0 mg | 99.0 mg |
| Potassium | 919.0 mg | 608.0 mg |
| Sodium | 18.0 mg | 11.0 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, without salt | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Balsam-pear (bitter gourd), leafy tips, raw |
|---|---|---|
| Ash | 3.8 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin and squash seeds, whole, roasted, without salt or Balsam-pear (bitter gourd), leafy tips, raw?
Balsam-pear (bitter gourd), leafy tips, raw has fewer calories: 446 kcal for Seeds, pumpkin and squash seeds, whole, roasted, without salt vs 30 kcal for Balsam-pear (bitter gourd), leafy tips, raw per 100 g.
Which has more protein, Seeds, pumpkin and squash seeds, whole, roasted, without salt or Balsam-pear (bitter gourd), leafy tips, raw?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein: 18.6 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt vs 5.3 g for Balsam-pear (bitter gourd), leafy tips, raw per 100 g.
Is Seeds, pumpkin and squash seeds, whole, roasted, without salt 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 seeds, whole, roasted, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.