Waxgourd, (chinese preserving melon), raw vs Seeds, pumpkin and squash seed kernels, roasted, without salt
Nutrition comparison per 100 g.
Waxgourd, (chinese preserving melon), raw
13 kcal
Seeds, pumpkin and squash seed kernels, roasted, without salt
573 kcal
Calories
13 kcal
573 kcal
Protein
0.4 g
29.8 g
Carbs
3.0 g
14.7 g
Fiber
2.9 g
6.5 g
Sugars
~
1.3 g
Fat
0.2 g
49.1 g
Sodium
111 mg
18 mg
Key takeaways
- Waxgourd, (chinese preserving melon), raw has 98% fewer calories (13 kcal vs 573 kcal).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein (29.8 g vs 0.4 g).
- Waxgourd, (chinese preserving melon), raw has more carbs (3.0 g vs 14.7 g).
- Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber (6.5 g vs 2.9 g).
- Waxgourd, (chinese preserving melon), raw has more fat (0.2 g vs 49.1 g).
| Macronutrients | Waxgourd, (chinese preserving melon), raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calories | 13 kcal | 573 kcal |
| Protein | 0.4 g | 29.8 g |
| Total Fat | 0.2 g | 49.1 g |
| Total Carbohydrate | 3.0 g | 14.7 g |
| Dietary Fiber | 2.9 g | 6.5 g |
| Total Sugars | ~ | 1.3 g |
| Water | 96.1 g | 2.0 g |
| Carbohydrates | Waxgourd, (chinese preserving melon), raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 3.0 g | 14.7 g |
| Dietary Fiber | 2.9 g | 6.5 g |
| Starch | ~ | 0.7 g |
| Total Sugars | ~ | 1.3 g |
| Fats & Fatty Acids | Waxgourd, (chinese preserving melon), 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 | ~ | 111.0 mg |
| Omega-6 Fatty Acids | 87.0 mg | 19,590.0 mg |
| Protein & Amino Acids | Waxgourd, (chinese preserving melon), raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Protein | 0.4 g | 29.8 g |
| Histidine | ~ | 770.0 mg |
| Isoleucine | ~ | 1,265.0 mg |
| Leucine | ~ | 2,388.0 mg |
| Lysine | 9.0 mg | 1,220.0 mg |
| Methionine | 3.0 mg | 595.0 mg |
| Phenylalanine | ~ | 1,711.0 mg |
| Threonine | ~ | 985.0 mg |
| Tryptophan | 2.0 mg | 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 | Waxgourd, (chinese preserving melon), raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 13.0 mg | 1.8 mg |
| Vitamin D | 0.0 mcg | 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) | 0.4 mg | 4.4 mg |
| Vitamin B6 | 0.0 mg | 0.1 mg |
| Folate (B9) | 5.0 mcg | 57.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.6 mg |
| Choline | ~ | 63.0 mg |
| Betaine | ~ | 1.5 mg |
| Minerals | Waxgourd, (chinese preserving melon), raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Calcium | 19.0 mg | 52.0 mg |
| Iron | 0.4 mg | 8.1 mg |
| Magnesium | 10.0 mg | 550.0 mg |
| Phosphorus | 19.0 mg | 1,174.0 mg |
| Potassium | 6.0 mg | 788.0 mg |
| Sodium | 111.0 mg | 18.0 mg |
| Zinc | 0.6 mg | 7.6 mg |
| Copper | 0.0 mg | 1.3 mg |
| Manganese | 0.1 mg | 4.5 mg |
| Selenium | 0.2 mcg | 9.4 mcg |
| Sterols | Waxgourd, (chinese preserving melon), 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 | Waxgourd, (chinese preserving melon), raw | Seeds, pumpkin and squash seed kernels, roasted, without salt |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.3 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Waxgourd, (chinese preserving melon), raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Waxgourd, (chinese preserving melon), raw has fewer calories: 13 kcal for Waxgourd, (chinese preserving melon), raw vs 573 kcal for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more protein, Waxgourd, (chinese preserving melon), raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more protein: 0.4 g for Waxgourd, (chinese preserving melon), raw vs 29.8 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Which has more fiber, Waxgourd, (chinese preserving melon), raw or Seeds, pumpkin and squash seed kernels, roasted, without salt?
Seeds, pumpkin and squash seed kernels, roasted, without salt has more fiber: 2.9 g for Waxgourd, (chinese preserving melon), raw vs 6.5 g for Seeds, pumpkin and squash seed kernels, roasted, without salt per 100 g.
Is Waxgourd, (chinese preserving melon), raw or Seeds, pumpkin and squash seed kernels, roasted, without salt healthier?
Waxgourd, (chinese preserving melon), 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.