Squash, Indian, raw (Navajo) vs Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nutrition comparison per 100 g.
Squash, Indian, raw (Navajo)
27 kcal
Seeds, pumpkin and squash seeds, whole, roasted, without salt
446 kcal
Calories
27 kcal
446 kcal
Protein
0.5 g
18.6 g
Carbs
5.6 g
53.8 g
Fiber
~
18.4 g
Sugars
3.5 g
~
Fat
0.2 g
19.4 g
Sodium
20 mg
18 mg
Key takeaways
- Squash, Indian, raw (Navajo) has 94% fewer calories (27 kcal vs 446 kcal).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein (18.6 g vs 0.5 g).
- Squash, Indian, raw (Navajo) has more carbs (5.6 g vs 53.8 g).
- Squash, Indian, raw (Navajo) has more fat (0.2 g vs 19.4 g).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more sodium (18 mg vs 20 mg).
| Macronutrients | Squash, Indian, raw (Navajo) | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calories | 27 kcal | 446 kcal |
| Protein | 0.5 g | 18.6 g |
| Total Fat | 0.2 g | 19.4 g |
| Total Carbohydrate | 5.6 g | 53.8 g |
| Dietary Fiber | ~ | 18.4 g |
| Total Sugars | 3.5 g | ~ |
| Water | 93.4 g | 4.5 g |
| Carbohydrates | Squash, Indian, raw (Navajo) | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 5.6 g | 53.8 g |
| Dietary Fiber | ~ | 18.4 g |
| Starch | 0.0 g | ~ |
| Total Sugars | 3.5 g | ~ |
| Fats & Fatty Acids | Squash, Indian, raw (Navajo) | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Fat | 0.2 g | 19.4 g |
| Saturated Fat | ~ | 3.7 g |
| Monounsaturated Fat | ~ | 6.0 g |
| Polyunsaturated Fat | ~ | 8.8 g |
| Omega-3 Fatty Acids | ~ | 77.0 mg |
| Omega-6 Fatty Acids | ~ | 8,759.0 mg |
| Protein & Amino Acids | Squash, Indian, raw (Navajo) | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Protein | 0.5 g | 18.6 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 | Squash, Indian, raw (Navajo) | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | ~ | 3.0 mcg |
| Vitamin C | 4.5 mg | 0.3 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | 0.0 mg | ~ |
| Thiamin (B1) | 0.0 mg | 0.0 mg |
| Riboflavin (B2) | 0.0 mg | 0.1 mg |
| Niacin (B3) | 0.2 mg | 0.3 mg |
| Vitamin B6 | 0.1 mg | 0.0 mg |
| Folate (B9) | 22.0 mcg | 9.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Minerals | Squash, Indian, raw (Navajo) | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calcium | 9.0 mg | 55.0 mg |
| Iron | 0.2 mg | 3.3 mg |
| Magnesium | 10.0 mg | 262.0 mg |
| Phosphorus | 12.0 mg | 92.0 mg |
| Potassium | 205.0 mg | 919.0 mg |
| Sodium | 20.0 mg | 18.0 mg |
| Zinc | 0.1 mg | 10.3 mg |
| Copper | 0.0 mg | 0.7 mg |
| Manganese | 0.0 mg | 0.5 mg |
| Sterols | Squash, Indian, raw (Navajo) | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Squash, Indian, raw (Navajo) | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Ash | 0.3 g | 3.8 g |
Frequently asked questions
Which has fewer calories, Squash, Indian, raw (Navajo) or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Squash, Indian, raw (Navajo) has fewer calories: 27 kcal for Squash, Indian, raw (Navajo) vs 446 kcal for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more protein, Squash, Indian, raw (Navajo) or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein: 0.5 g for Squash, Indian, raw (Navajo) vs 18.6 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Is Squash, Indian, raw (Navajo) or Seeds, pumpkin and squash seeds, whole, roasted, without salt healthier?
Squash, Indian, raw (Navajo) 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.