Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Nutrition comparison per 100 g.
Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt
15 kcal
Seeds, pumpkin and squash seed kernels, roasted, without salt
573 kcal
Calories
15 kcal
573 kcal
Protein
1.1 g
29.8 g
Carbs
2.7 g
14.7 g
Fiber
1.0 g
6.5 g
Sugars
1.7 g
1.3 g
Fat
0.4 g
49.1 g
Sodium
239 mg
18 mg
Key takeaways
- Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt has 97% fewer calories (15 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein (29.8 g vs 1.1 g).
- Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt has more carbs (2.7 g vs 14.7 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber (6.5 g vs 1.0 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more sugars (1.3 g vs 1.7 g).
| Macronutrients | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calories | 15 kcal | 573 kcal |
| Protein | 1.1 g | 29.8 g |
| Total Fat | 0.4 g | 49.1 g |
| Total Carbohydrate | 2.7 g | 14.7 g |
| Dietary Fiber | 1.0 g | 6.5 g |
| Total Sugars | 1.7 g | 1.3 g |
| Water | 95.2 g | 2.0 g |
| Carbohydrates | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 2.7 g | 14.7 g |
| Dietary Fiber | 1.0 g | 6.5 g |
| Starch | 0.0 g | 0.7 g |
| Total Sugars | 1.7 g | 1.3 g |
| Fats & Fatty Acids | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Fat | 0.4 g | 49.1 g |
| Saturated Fat | 0.1 g | 8.5 g |
| Monounsaturated Fat | 0.0 g | 15.7 g |
| Polyunsaturated Fat | 0.2 g | 19.9 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 94.0 mg | 111.0 mg |
| Omega-6 Fatty Acids | 58.0 mg | 19,590.0 mg |
| Protein & Amino Acids | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Protein | 1.1 g | 29.8 g |
| Histidine | 14.0 mg | 770.0 mg |
| Isoleucine | 23.0 mg | 1,265.0 mg |
| Leucine | 37.0 mg | 2,388.0 mg |
| Lysine | 35.0 mg | 1,220.0 mg |
| Methionine | 9.0 mg | 595.0 mg |
| Phenylalanine | 22.0 mg | 1,711.0 mg |
| Threonine | 15.0 mg | 985.0 mg |
| Tryptophan | 6.0 mg | 569.0 mg |
| Valine | 29.0 mg | 1,559.0 mg |
| Alanine | 33.0 mg | 1,466.0 mg |
| Arginine | 27.0 mg | 5,284.0 mg |
| Aspartic Acid | 78.0 mg | 2,922.0 mg |
| Cystine | 7.0 mg | 327.0 mg |
| Glutamic Acid | 68.0 mg | 6,108.0 mg |
| Glycine | 24.0 mg | 1,819.0 mg |
| Proline | 20.0 mg | 1,299.0 mg |
| Serine | 26.0 mg | 1,652.0 mg |
| Tyrosine | 17.0 mg | 1,079.0 mg |
| Vitamins | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 56.0 mcg | 0.0 mcg |
| Vitamin C | 12.9 mg | 1.8 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | 0.6 mg |
| Vitamin K | 4.2 mcg | 4.5 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.2 mg |
| Niacin (B3) | 0.5 mg | 4.4 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate (B9) | 28.0 mcg | 57.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.6 mg |
| Choline | 9.4 mg | 63.0 mg |
| Betaine | 0.3 mg | 1.5 mg |
| Minerals | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calcium | 18.0 mg | 52.0 mg |
| Iron | 0.4 mg | 8.1 mg |
| Magnesium | 19.0 mg | 550.0 mg |
| Phosphorus | 37.0 mg | 1,174.0 mg |
| Potassium | 264.0 mg | 788.0 mg |
| Sodium | 239.0 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, zucchini, includes skin, cooked, boiled, drained, with 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 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | 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, zucchini, includes skin, cooked, boiled, drained, with salt or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt has fewer calories: 15 kcal for Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt vs 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more protein, Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein: 1.1 g for Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt vs 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more fiber, Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber: 1.0 g for Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt vs 6.5 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Is Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?
Squash, summer, zucchini, includes skin, cooked, boiled, drained, with 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.