Seeds, watermelon seed kernels, dried vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Nutrition comparison per 100 g.
Seeds, watermelon seed kernels, dried
557 kcal
Seeds, pumpkin and squash seed kernels, roasted, without salt
573 kcal
Calories
557 kcal
573 kcal
Protein
28.3 g
29.8 g
Carbs
15.3 g
14.7 g
Fiber
~
6.5 g
Sugars
~
1.3 g
Fat
47.4 g
49.1 g
Sodium
99 mg
18 mg
Key takeaways
- Seeds, watermelon seed kernels, dried has 3% fewer calories (557 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein (29.8 g vs 28.3 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more carbs (14.7 g vs 15.3 g).
- Seeds, watermelon seed kernels, dried has more fat (47.4 g vs 49.1 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more sodium (18 mg vs 99 mg).
| Macronutrients | Seeds, watermelon seed kernels, dried | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calories | 557 kcal | 573 kcal |
| Protein | 28.3 g | 29.8 g |
| Total Fat | 47.4 g | 49.1 g |
| Total Carbohydrate | 15.3 g | 14.7 g |
| Dietary Fiber | ~ | 6.5 g |
| Total Sugars | ~ | 1.3 g |
| Water | 5.1 g | 2.0 g |
| Carbohydrates | Seeds, watermelon seed kernels, dried | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 15.3 g | 14.7 g |
| Dietary Fiber | ~ | 6.5 g |
| Starch | ~ | 0.7 g |
| Total Sugars | ~ | 1.3 g |
| Fats & Fatty Acids | Seeds, watermelon seed kernels, dried | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Fat | 47.4 g | 49.1 g |
| Saturated Fat | 9.8 g | 8.5 g |
| Monounsaturated Fat | 7.4 g | 15.7 g |
| Polyunsaturated Fat | 28.1 g | 19.9 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | ~ | 111.0 mg |
| Omega-6 Fatty Acids | 28,094.0 mg | 19,590.0 mg |
| Protein & Amino Acids | Seeds, watermelon seed kernels, dried | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Protein | 28.3 g | 29.8 g |
| Histidine | 775.0 mg | 770.0 mg |
| Isoleucine | 1,342.0 mg | 1,265.0 mg |
| Leucine | 2,149.0 mg | 2,388.0 mg |
| Lysine | 887.0 mg | 1,220.0 mg |
| Methionine | 834.0 mg | 595.0 mg |
| Phenylalanine | 2,031.0 mg | 1,711.0 mg |
| Threonine | 1,112.0 mg | 985.0 mg |
| Tryptophan | 390.0 mg | 569.0 mg |
| Valine | 1,556.0 mg | 1,559.0 mg |
| Alanine | 1,492.0 mg | 1,466.0 mg |
| Arginine | 4,897.0 mg | 5,284.0 mg |
| Aspartic Acid | 2,764.0 mg | 2,922.0 mg |
| Cystine | 438.0 mg | 327.0 mg |
| Glutamic Acid | 5,699.0 mg | 6,108.0 mg |
| Glycine | 1,663.0 mg | 1,819.0 mg |
| Proline | 1,251.0 mg | 1,299.0 mg |
| Serine | 1,508.0 mg | 1,652.0 mg |
| Tyrosine | 1,016.0 mg | 1,079.0 mg |
| Vitamins | Seeds, watermelon seed kernels, dried | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 1.8 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.6 mg |
| Vitamin K | ~ | 4.5 mcg |
| Thiamin (B1) | 0.2 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 3.6 mg | 4.4 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 58.0 mcg | 57.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.6 mg |
| Choline | ~ | 63.0 mg |
| Betaine | ~ | 1.5 mg |
| Minerals | Seeds, watermelon seed kernels, dried | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calcium | 54.0 mg | 52.0 mg |
| Iron | 7.3 mg | 8.1 mg |
| Magnesium | 515.0 mg | 550.0 mg |
| Phosphorus | 755.0 mg | 1,174.0 mg |
| Potassium | 648.0 mg | 788.0 mg |
| Sodium | 99.0 mg | 18.0 mg |
| Zinc | 10.2 mg | 7.6 mg |
| Copper | 0.7 mg | 1.3 mg |
| Manganese | 1.6 mg | 4.5 mg |
| Selenium | ~ | 9.4 mcg |
| Sterols | Seeds, watermelon seed kernels, dried | 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, watermelon seed kernels, dried | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 3.9 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Seeds, watermelon seed kernels, dried or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, watermelon seed kernels, dried has fewer calories: 557 kcal for Seeds, watermelon seed kernels, dried vs 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more protein, Seeds, watermelon seed kernels, dried or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein: 28.3 g for Seeds, watermelon seed kernels, dried vs 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Is Seeds, watermelon seed kernels, dried or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?
Seeds, watermelon seed kernels, dried 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.