Watermelon, seedless, rind only, raw vs Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nutrition comparison per 100 g.
Watermelon, seedless, rind only, raw
19 kcal
Seeds, pumpkin and squash seeds, whole, roasted, without salt
446 kcal
Key takeaways
- Watermelon, seedless, rind only, raw has 96% fewer calories (19 kcal vs 446 kcal).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein (18.6 g vs 0.5 g).
- Watermelon, seedless, rind only, raw has more carbs (4.2 g vs 53.8 g).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber (18.4 g vs 1.5 g).
- Watermelon, seedless, rind only, raw has more fat (0.1 g vs 19.4 g).
| Macronutrients | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calories | 19 kcal | 446 kcal |
| Protein | 0.5 g | 18.6 g |
| Total Fat | 0.1 g | 19.4 g |
| Total Carbohydrate | 4.2 g | 53.8 g |
| Dietary Fiber | 1.5 g | 18.4 g |
| Total Sugars | 2.2 g | ~ |
| Water | 94.7 g | 4.5 g |
| Carbohydrates | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 4.2 g | 53.8 g |
| Dietary Fiber | 1.5 g | 18.4 g |
| Total Sugars | 2.2 g | ~ |
| Fats & Fatty Acids | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Fat | 0.1 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 | Watermelon, seedless, rind only, raw | 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 | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | ~ | 3.0 mcg |
| Vitamin C | 7.1 mg | 0.3 mg |
| Vitamin D | ~ | 0.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.0 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.2 mg | 0.3 mg |
| Vitamin B6 | 0.0 mg | 0.0 mg |
| Folate (B9) | 29.7 mcg | 9.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.1 mg |
| Minerals | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calcium | 16.9 mg | 55.0 mg |
| Iron | 0.0 mg | 3.3 mg |
| Magnesium | 9.7 mg | 262.0 mg |
| Phosphorus | 20.7 mg | 92.0 mg |
| Potassium | 272.5 mg | 919.0 mg |
| Sodium | 3.8 mg | 18.0 mg |
| Zinc | 0.1 mg | 10.3 mg |
| Copper | 0.0 mg | 0.7 mg |
| Manganese | 0.1 mg | 0.5 mg |
| Sterols | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Watermelon, seedless, rind only, raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Ash | 0.6 g | 3.8 g |
Frequently asked questions
Which has fewer calories, Watermelon, seedless, rind only, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Watermelon, seedless, rind only, raw has fewer calories: 19 kcal for Watermelon, seedless, rind only, raw vs 446 kcal for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more protein, Watermelon, seedless, rind only, raw 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 Watermelon, seedless, rind only, raw vs 18.6 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more fiber, Watermelon, seedless, rind only, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber: 1.5 g for Watermelon, seedless, rind only, raw vs 18.4 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Is Watermelon, seedless, rind only, raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt healthier?
Watermelon, seedless, rind only, 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.