Seeds, watermelon seed kernels, dried vs Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nutrition comparison per 100 g.
Seeds, watermelon seed kernels, dried
557 kcal
Seeds, pumpkin and squash seeds, whole, roasted, without salt
446 kcal
Calories
557 kcal
446 kcal
Protein
28.3 g
18.6 g
Carbs
15.3 g
53.8 g
Fiber
~
18.4 g
Fat
47.4 g
19.4 g
Sodium
99 mg
18 mg
Key takeaways
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has 20% fewer calories (446 kcal vs 557 kcal).
- Seeds, watermelon seed kernels, dried has more protein (28.3 g vs 18.6 g).
- Seeds, watermelon seed kernels, dried has more carbs (15.3 g vs 53.8 g).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fat (19.4 g vs 47.4 g).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more sodium (18 mg vs 99 mg).
| Macronutrients | Seeds, watermelon seed kernels, dried | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calories | 557 kcal | 446 kcal |
| Protein | 28.3 g | 18.6 g |
| Total Fat | 47.4 g | 19.4 g |
| Total Carbohydrate | 15.3 g | 53.8 g |
| Dietary Fiber | ~ | 18.4 g |
| Water | 5.1 g | 4.5 g |
| Carbohydrates | Seeds, watermelon seed kernels, dried | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 15.3 g | 53.8 g |
| Dietary Fiber | ~ | 18.4 g |
| Fats & Fatty Acids | Seeds, watermelon seed kernels, dried | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Fat | 47.4 g | 19.4 g |
| Saturated Fat | 9.8 g | 3.7 g |
| Monounsaturated Fat | 7.4 g | 6.0 g |
| Polyunsaturated Fat | 28.1 g | 8.8 g |
| Omega-3 Fatty Acids | ~ | 77.0 mg |
| Omega-6 Fatty Acids | 28,094.0 mg | 8,759.0 mg |
| Protein & Amino Acids | Seeds, watermelon seed kernels, dried | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Protein | 28.3 g | 18.6 g |
| Histidine | 775.0 mg | 515.0 mg |
| Isoleucine | 1,342.0 mg | 956.0 mg |
| Leucine | 2,149.0 mg | 1,572.0 mg |
| Lysine | 887.0 mg | 1,386.0 mg |
| Methionine | 834.0 mg | 417.0 mg |
| Phenylalanine | 2,031.0 mg | 924.0 mg |
| Threonine | 1,112.0 mg | 683.0 mg |
| Tryptophan | 390.0 mg | 326.0 mg |
| Valine | 1,556.0 mg | 1,491.0 mg |
| Alanine | 1,492.0 mg | 875.0 mg |
| Arginine | 4,897.0 mg | 3,049.0 mg |
| Aspartic Acid | 2,764.0 mg | 1,873.0 mg |
| Cystine | 438.0 mg | 228.0 mg |
| Glutamic Acid | 5,699.0 mg | 3,262.0 mg |
| Glycine | 1,663.0 mg | 1,358.0 mg |
| Proline | 1,251.0 mg | 756.0 mg |
| Serine | 1,508.0 mg | 868.0 mg |
| Tyrosine | 1,016.0 mg | 770.0 mg |
| Vitamins | Seeds, watermelon seed kernels, dried | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 3.0 mcg |
| Vitamin C | 0.0 mg | 0.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Thiamin (B1) | 0.2 mg | 0.0 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 3.6 mg | 0.3 mg |
| Vitamin B6 | 0.1 mg | 0.0 mg |
| Folate (B9) | 58.0 mcg | 9.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.1 mg |
| Minerals | Seeds, watermelon seed kernels, dried | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calcium | 54.0 mg | 55.0 mg |
| Iron | 7.3 mg | 3.3 mg |
| Magnesium | 515.0 mg | 262.0 mg |
| Phosphorus | 755.0 mg | 92.0 mg |
| Potassium | 648.0 mg | 919.0 mg |
| Sodium | 99.0 mg | 18.0 mg |
| Zinc | 10.2 mg | 10.3 mg |
| Copper | 0.7 mg | 0.7 mg |
| Manganese | 1.6 mg | 0.5 mg |
| Sterols | Seeds, watermelon seed kernels, dried | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, watermelon seed kernels, dried | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Ash | 3.9 g | 3.8 g |
Frequently asked questions
Which has fewer calories, Seeds, watermelon seed kernels, dried or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has fewer calories: 557 kcal for Seeds, watermelon seed kernels, dried vs 446 kcal for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more protein, Seeds, watermelon seed kernels, dried or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, watermelon seed kernels, dried has more protein: 28.3 g for Seeds, watermelon seed kernels, dried vs 18.6 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Is Seeds, watermelon seed kernels, dried or Seeds, pumpkin and squash seeds, whole, roasted, without salt healthier?
Seeds, pumpkin and squash seeds, whole, roasted, without salt is lower in calories, and Seeds, watermelon seed kernels, dried is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.