Seeds, pumpkin and squash seeds, whole, roasted, without salt vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Nutrition comparison per 100 g.
Seeds, pumpkin and squash seeds, whole, roasted, without salt
446 kcal
Seeds, pumpkin and squash seed kernels, roasted, without salt
573 kcal
Calories
446 kcal
573 kcal
Protein
18.6 g
29.8 g
Carbs
53.8 g
14.7 g
Fiber
18.4 g
6.5 g
Sugars
~
1.3 g
Fat
19.4 g
49.1 g
Sodium
18 mg
18 mg
Key takeaways
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has 22% fewer calories (446 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein (29.8 g vs 18.6 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more carbs (14.7 g vs 53.8 g).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber (18.4 g vs 6.5 g).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fat (19.4 g vs 49.1 g).
| Macronutrients | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calories | 446 kcal | 573 kcal |
| Protein | 18.6 g | 29.8 g |
| Total Fat | 19.4 g | 49.1 g |
| Total Carbohydrate | 53.8 g | 14.7 g |
| Dietary Fiber | 18.4 g | 6.5 g |
| Total Sugars | ~ | 1.3 g |
| Water | 4.5 g | 2.0 g |
| Carbohydrates | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 53.8 g | 14.7 g |
| Dietary Fiber | 18.4 g | 6.5 g |
| Starch | ~ | 0.7 g |
| Total Sugars | ~ | 1.3 g |
| Fats & Fatty Acids | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Fat | 19.4 g | 49.1 g |
| Saturated Fat | 3.7 g | 8.5 g |
| Monounsaturated Fat | 6.0 g | 15.7 g |
| Polyunsaturated Fat | 8.8 g | 19.9 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | 77.0 mg | 111.0 mg |
| Omega-6 Fatty Acids | 8,759.0 mg | 19,590.0 mg |
| Protein & Amino Acids | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Protein | 18.6 g | 29.8 g |
| Histidine | 515.0 mg | 770.0 mg |
| Isoleucine | 956.0 mg | 1,265.0 mg |
| Leucine | 1,572.0 mg | 2,388.0 mg |
| Lysine | 1,386.0 mg | 1,220.0 mg |
| Methionine | 417.0 mg | 595.0 mg |
| Phenylalanine | 924.0 mg | 1,711.0 mg |
| Threonine | 683.0 mg | 985.0 mg |
| Tryptophan | 326.0 mg | 569.0 mg |
| Valine | 1,491.0 mg | 1,559.0 mg |
| Alanine | 875.0 mg | 1,466.0 mg |
| Arginine | 3,049.0 mg | 5,284.0 mg |
| Aspartic Acid | 1,873.0 mg | 2,922.0 mg |
| Cystine | 228.0 mg | 327.0 mg |
| Glutamic Acid | 3,262.0 mg | 6,108.0 mg |
| Glycine | 1,358.0 mg | 1,819.0 mg |
| Proline | 756.0 mg | 1,299.0 mg |
| Serine | 868.0 mg | 1,652.0 mg |
| Tyrosine | 770.0 mg | 1,079.0 mg |
| Vitamins | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 3.0 mcg | 0.0 mcg |
| Vitamin C | 0.3 mg | 1.8 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.6 mg |
| Vitamin K | ~ | 4.5 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.3 mg | 4.4 mg |
| Vitamin B6 | 0.0 mg | 0.1 mg |
| Folate (B9) | 9.0 mcg | 57.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.6 mg |
| Choline | ~ | 63.0 mg |
| Betaine | ~ | 1.5 mg |
| Minerals | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calcium | 55.0 mg | 52.0 mg |
| Iron | 3.3 mg | 8.1 mg |
| Magnesium | 262.0 mg | 550.0 mg |
| Phosphorus | 92.0 mg | 1,174.0 mg |
| Potassium | 919.0 mg | 788.0 mg |
| Sodium | 18.0 mg | 18.0 mg |
| Zinc | 10.3 mg | 7.6 mg |
| Copper | 0.7 mg | 1.3 mg |
| Manganese | 0.5 mg | 4.5 mg |
| Selenium | ~ | 9.4 mcg |
| Sterols | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| 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 seeds, whole, roasted, without salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 3.8 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin and squash seeds, whole, roasted, without salt or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has fewer calories: 446 kcal for Seeds, pumpkin and squash seeds, whole, roasted, without salt vs 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more protein, Seeds, pumpkin and squash seeds, whole, roasted, without salt or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein: 18.6 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt vs 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more fiber, Seeds, pumpkin and squash seeds, whole, roasted, without salt or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber: 18.4 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt vs 6.5 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Is Seeds, pumpkin and squash seeds, whole, roasted, without salt or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?
Seeds, pumpkin and squash seeds, whole, roasted, without salt 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.