Squash, summer, all varieties, raw vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Nutrition comparison per 100 g.
Squash, summer, all varieties, raw
16 kcal
Seeds, pumpkin and squash seed kernels, roasted, without salt
573 kcal
Calories
16 kcal
573 kcal
Protein
1.2 g
29.8 g
Carbs
3.4 g
14.7 g
Fiber
1.1 g
6.5 g
Sugars
2.2 g
1.3 g
Fat
0.2 g
49.1 g
Sodium
2 mg
18 mg
Key takeaways
- Squash, summer, all varieties, raw has 97% fewer calories (16 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein (29.8 g vs 1.2 g).
- Squash, summer, all varieties, raw has more carbs (3.4 g vs 14.7 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber (6.5 g vs 1.1 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more sugars (1.3 g vs 2.2 g).
| Macronutrients | Squash, summer, all varieties, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calories | 16 kcal | 573 kcal |
| Protein | 1.2 g | 29.8 g |
| Total Fat | 0.2 g | 49.1 g |
| Total Carbohydrate | 3.4 g | 14.7 g |
| Dietary Fiber | 1.1 g | 6.5 g |
| Total Sugars | 2.2 g | 1.3 g |
| Water | 94.6 g | 2.0 g |
| Carbohydrates | Squash, summer, all varieties, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 3.4 g | 14.7 g |
| Dietary Fiber | 1.1 g | 6.5 g |
| Starch | ~ | 0.7 g |
| Total Sugars | 2.2 g | 1.3 g |
| Fats & Fatty Acids | Squash, summer, all varieties, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Fat | 0.2 g | 49.1 g |
| Saturated Fat | 0.0 g | 8.5 g |
| Monounsaturated Fat | 0.0 g | 15.7 g |
| Polyunsaturated Fat | 0.1 g | 19.9 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 56.0 mg | 111.0 mg |
| Omega-6 Fatty Acids | 33.0 mg | 19,590.0 mg |
| Protein & Amino Acids | Squash, summer, all varieties, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Protein | 1.2 g | 29.8 g |
| Histidine | 25.0 mg | 770.0 mg |
| Isoleucine | 42.0 mg | 1,265.0 mg |
| Leucine | 69.0 mg | 2,388.0 mg |
| Lysine | 65.0 mg | 1,220.0 mg |
| Methionine | 17.0 mg | 595.0 mg |
| Phenylalanine | 41.0 mg | 1,711.0 mg |
| Threonine | 28.0 mg | 985.0 mg |
| Tryptophan | 11.0 mg | 569.0 mg |
| Valine | 53.0 mg | 1,559.0 mg |
| Alanine | 62.0 mg | 1,466.0 mg |
| Arginine | 50.0 mg | 5,284.0 mg |
| Aspartic Acid | 144.0 mg | 2,922.0 mg |
| Cystine | 12.0 mg | 327.0 mg |
| Glutamic Acid | 126.0 mg | 6,108.0 mg |
| Glycine | 44.0 mg | 1,819.0 mg |
| Proline | 37.0 mg | 1,299.0 mg |
| Serine | 48.0 mg | 1,652.0 mg |
| Tyrosine | 31.0 mg | 1,079.0 mg |
| Vitamins | Squash, summer, all varieties, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 10.0 mcg | 0.0 mcg |
| Vitamin C | 17.0 mg | 1.8 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | 0.6 mg |
| Vitamin K | 3.0 mcg | 4.5 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.5 mg | 4.4 mg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Folate (B9) | 29.0 mcg | 57.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.6 mg |
| Choline | 6.7 mg | 63.0 mg |
| Betaine | ~ | 1.5 mg |
| Minerals | Squash, summer, all varieties, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calcium | 15.0 mg | 52.0 mg |
| Iron | 0.4 mg | 8.1 mg |
| Magnesium | 17.0 mg | 550.0 mg |
| Phosphorus | 38.0 mg | 1,174.0 mg |
| Potassium | 262.0 mg | 788.0 mg |
| Sodium | 2.0 mg | 18.0 mg |
| Zinc | 0.3 mg | 7.6 mg |
| Copper | 0.1 mg | 1.3 mg |
| Manganese | 0.2 mg | 4.5 mg |
| Selenium | 0.2 mcg | 9.4 mcg |
| Sterols | Squash, summer, all varieties, raw | 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 | Squash, summer, all varieties, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.6 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Squash, summer, all varieties, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Squash, summer, all varieties, raw has fewer calories: 16 kcal for Squash, summer, all varieties, raw vs 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more protein, Squash, summer, all varieties, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein: 1.2 g for Squash, summer, all varieties, raw vs 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more fiber, Squash, summer, all varieties, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber: 1.1 g for Squash, summer, all varieties, raw vs 6.5 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Is Squash, summer, all varieties, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?
Squash, summer, all varieties, raw 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.