Watermelon, seedless, rind only, raw vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Nutrition comparison per 100 g.
Watermelon, seedless, rind only, raw
19 kcal
Seeds, pumpkin and squash seed kernels, roasted, without salt
573 kcal
Calories
19 kcal
573 kcal
Protein
0.5 g
29.8 g
Carbs
4.2 g
14.7 g
Fiber
1.5 g
6.5 g
Sugars
2.2 g
1.3 g
Fat
0.1 g
49.1 g
Sodium
4 mg
18 mg
Key takeaways
- Watermelon, seedless, rind only, raw has 97% fewer calories (19 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein (29.8 g vs 0.5 g).
- Watermelon, seedless, rind only, raw has more carbs (4.2 g vs 14.7 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber (6.5 g vs 1.5 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more sugars (1.3 g vs 2.2 g).
| Macronutrients | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calories | 19 kcal | 573 kcal |
| Protein | 0.5 g | 29.8 g |
| Total Fat | 0.1 g | 49.1 g |
| Total Carbohydrate | 4.2 g | 14.7 g |
| Dietary Fiber | 1.5 g | 6.5 g |
| Total Sugars | 2.2 g | 1.3 g |
| Water | 94.7 g | 2.0 g |
| Carbohydrates | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 4.2 g | 14.7 g |
| Dietary Fiber | 1.5 g | 6.5 g |
| Starch | ~ | 0.7 g |
| Total Sugars | 2.2 g | 1.3 g |
| Fats & Fatty Acids | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Fat | 0.1 g | 49.1 g |
| Saturated Fat | ~ | 8.5 g |
| Monounsaturated Fat | ~ | 15.7 g |
| Polyunsaturated Fat | ~ | 19.9 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | ~ | 111.0 mg |
| Omega-6 Fatty Acids | ~ | 19,590.0 mg |
| Protein & Amino Acids | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Protein | 0.5 g | 29.8 g |
| Histidine | ~ | 770.0 mg |
| Isoleucine | ~ | 1,265.0 mg |
| Leucine | ~ | 2,388.0 mg |
| Lysine | ~ | 1,220.0 mg |
| Methionine | ~ | 595.0 mg |
| Phenylalanine | ~ | 1,711.0 mg |
| Threonine | ~ | 985.0 mg |
| Tryptophan | ~ | 569.0 mg |
| Valine | ~ | 1,559.0 mg |
| Alanine | ~ | 1,466.0 mg |
| Arginine | ~ | 5,284.0 mg |
| Aspartic Acid | ~ | 2,922.0 mg |
| Cystine | ~ | 327.0 mg |
| Glutamic Acid | ~ | 6,108.0 mg |
| Glycine | ~ | 1,819.0 mg |
| Proline | ~ | 1,299.0 mg |
| Serine | ~ | 1,652.0 mg |
| Tyrosine | ~ | 1,079.0 mg |
| Vitamins | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | 7.1 mg | 1.8 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 0.6 mg |
| Vitamin K | ~ | 4.5 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.2 mg | 4.4 mg |
| Vitamin B6 | 0.0 mg | 0.1 mg |
| Folate (B9) | 29.7 mcg | 57.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.6 mg |
| Choline | ~ | 63.0 mg |
| Betaine | ~ | 1.5 mg |
| Minerals | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calcium | 16.9 mg | 52.0 mg |
| Iron | 0.0 mg | 8.1 mg |
| Magnesium | 9.7 mg | 550.0 mg |
| Phosphorus | 20.7 mg | 1,174.0 mg |
| Potassium | 272.5 mg | 788.0 mg |
| Sodium | 3.8 mg | 18.0 mg |
| Zinc | 0.1 mg | 7.6 mg |
| Copper | 0.0 mg | 1.3 mg |
| Manganese | 0.1 mg | 4.5 mg |
| Selenium | ~ | 9.4 mcg |
| Sterols | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Campesterol | ~ | 3.0 mg |
| Stigmasterol | ~ | 0.0 mg |
| Beta-sitosterol | ~ | 13.0 mg |
| Other | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.6 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Watermelon, seedless, rind only, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Watermelon, seedless, rind only, raw has fewer calories: 19 kcal for Watermelon, seedless, rind only, raw vs 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more protein, Watermelon, seedless, rind only, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein: 0.5 g for Watermelon, seedless, rind only, raw vs 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more fiber, Watermelon, seedless, rind only, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber: 1.5 g for Watermelon, seedless, rind only, raw vs 6.5 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Is Watermelon, seedless, rind only, raw or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?
Watermelon, seedless, rind only, 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.