Squash, summer, zucchini, includes skin, raw vs Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nutrition comparison per 100 g.
Squash, summer, zucchini, includes skin, raw
17 kcal
Seeds, pumpkin and squash seeds, whole, roasted, without salt
446 kcal
Calories
17 kcal
446 kcal
Protein
1.2 g
18.6 g
Carbs
3.1 g
53.8 g
Fiber
1.0 g
18.4 g
Sugars
2.5 g
~
Fat
0.3 g
19.4 g
Sodium
8 mg
18 mg
Key takeaways
- Squash, summer, zucchini, includes skin, raw has 96% fewer calories (17 kcal vs 446 kcal).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein (18.6 g vs 1.2 g).
- Squash, summer, zucchini, includes skin, raw has more carbs (3.1 g vs 53.8 g).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber (18.4 g vs 1.0 g).
- Squash, summer, zucchini, includes skin, raw has more fat (0.3 g vs 19.4 g).
| Macronutrients | Squash, summer, zucchini, includes skin, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calories | 17 kcal | 446 kcal |
| Protein | 1.2 g | 18.6 g |
| Total Fat | 0.3 g | 19.4 g |
| Total Carbohydrate | 3.1 g | 53.8 g |
| Dietary Fiber | 1.0 g | 18.4 g |
| Total Sugars | 2.5 g | ~ |
| Water | 94.8 g | 4.5 g |
| Carbohydrates | Squash, summer, zucchini, includes skin, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 3.1 g | 53.8 g |
| Dietary Fiber | 1.0 g | 18.4 g |
| Starch | 0.0 g | ~ |
| Total Sugars | 2.5 g | ~ |
| Fats & Fatty Acids | Squash, summer, zucchini, includes skin, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Fat | 0.3 g | 19.4 g |
| Saturated Fat | 0.1 g | 3.7 g |
| Monounsaturated Fat | 0.0 g | 6.0 g |
| Polyunsaturated Fat | 0.1 g | 8.8 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | 61.0 mg | 77.0 mg |
| Omega-6 Fatty Acids | 30.0 mg | 8,759.0 mg |
| Protein & Amino Acids | Squash, summer, zucchini, includes skin, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Protein | 1.2 g | 18.6 g |
| Histidine | 26.0 mg | 515.0 mg |
| Isoleucine | 44.0 mg | 956.0 mg |
| Leucine | 71.0 mg | 1,572.0 mg |
| Lysine | 67.0 mg | 1,386.0 mg |
| Methionine | 18.0 mg | 417.0 mg |
| Phenylalanine | 43.0 mg | 924.0 mg |
| Threonine | 29.0 mg | 683.0 mg |
| Tryptophan | 10.0 mg | 326.0 mg |
| Valine | 54.0 mg | 1,491.0 mg |
| Alanine | 63.0 mg | 875.0 mg |
| Arginine | 51.0 mg | 3,049.0 mg |
| Aspartic Acid | 147.0 mg | 1,873.0 mg |
| Cystine | 12.0 mg | 228.0 mg |
| Glutamic Acid | 129.0 mg | 3,262.0 mg |
| Glycine | 46.0 mg | 1,358.0 mg |
| Proline | 37.0 mg | 756.0 mg |
| Serine | 49.0 mg | 868.0 mg |
| Tyrosine | 32.0 mg | 770.0 mg |
| Vitamins | Squash, summer, zucchini, includes skin, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 10.0 mcg | 3.0 mcg |
| Vitamin C | 17.9 mg | 0.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | ~ |
| Vitamin K | 4.3 mcg | ~ |
| Thiamin (B1) | 0.0 mg | 0.0 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.5 mg | 0.3 mg |
| Vitamin B6 | 0.2 mg | 0.0 mg |
| Folate (B9) | 24.0 mcg | 9.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.1 mg |
| Choline | 9.5 mg | ~ |
| Minerals | Squash, summer, zucchini, includes skin, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calcium | 16.0 mg | 55.0 mg |
| Iron | 0.4 mg | 3.3 mg |
| Magnesium | 18.0 mg | 262.0 mg |
| Phosphorus | 38.0 mg | 92.0 mg |
| Potassium | 261.0 mg | 919.0 mg |
| Sodium | 8.0 mg | 18.0 mg |
| Zinc | 0.3 mg | 10.3 mg |
| Copper | 0.1 mg | 0.7 mg |
| Manganese | 0.2 mg | 0.5 mg |
| Selenium | 0.2 mcg | ~ |
| Sterols | Squash, summer, zucchini, includes skin, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Squash, summer, zucchini, includes skin, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.6 g | 3.8 g |
Frequently asked questions
Which has fewer calories, Squash, summer, zucchini, includes skin, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Squash, summer, zucchini, includes skin, raw has fewer calories: 17 kcal for Squash, summer, zucchini, includes skin, raw vs 446 kcal for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more protein, Squash, summer, zucchini, includes skin, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein: 1.2 g for Squash, summer, zucchini, includes skin, raw vs 18.6 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more fiber, Squash, summer, zucchini, includes skin, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber: 1.0 g for Squash, summer, zucchini, includes skin, raw vs 18.4 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Is Squash, summer, zucchini, includes skin, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt healthier?
Squash, summer, zucchini, includes skin, raw 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.