Waxgourd, (chinese preserving melon), raw vs Seeds, pumpkin and squash seeds, whole, roasted, without salt
Nutrition comparison per 100 g.
Waxgourd, (chinese preserving melon), raw
13 kcal
Seeds, pumpkin and squash seeds, whole, roasted, without salt
446 kcal
Calories
13 kcal
446 kcal
Protein
0.4 g
18.6 g
Carbs
3.0 g
53.8 g
Fiber
2.9 g
18.4 g
Fat
0.2 g
19.4 g
Sodium
111 mg
18 mg
Key takeaways
- Waxgourd, (chinese preserving melon), raw has 97% fewer calories (13 kcal vs 446 kcal).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein (18.6 g vs 0.4 g).
- Waxgourd, (chinese preserving melon), raw has more carbs (3.0 g vs 53.8 g).
- Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber (18.4 g vs 2.9 g).
- Waxgourd, (chinese preserving melon), raw has more fat (0.2 g vs 19.4 g).
| Macronutrients | Waxgourd, (chinese preserving melon), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calories | 13 kcal | 446 kcal |
| Protein | 0.4 g | 18.6 g |
| Total Fat | 0.2 g | 19.4 g |
| Total Carbohydrate | 3.0 g | 53.8 g |
| Dietary Fiber | 2.9 g | 18.4 g |
| Water | 96.1 g | 4.5 g |
| Carbohydrates | Waxgourd, (chinese preserving melon), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Carbohydrate | 3.0 g | 53.8 g |
| Dietary Fiber | 2.9 g | 18.4 g |
| Fats & Fatty Acids | Waxgourd, (chinese preserving melon), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Total Fat | 0.2 g | 19.4 g |
| Saturated Fat | 0.0 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 | ~ | 77.0 mg |
| Omega-6 Fatty Acids | 87.0 mg | 8,759.0 mg |
| Protein & Amino Acids | Waxgourd, (chinese preserving melon), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Protein | 0.4 g | 18.6 g |
| Histidine | ~ | 515.0 mg |
| Isoleucine | ~ | 956.0 mg |
| Leucine | ~ | 1,572.0 mg |
| Lysine | 9.0 mg | 1,386.0 mg |
| Methionine | 3.0 mg | 417.0 mg |
| Phenylalanine | ~ | 924.0 mg |
| Threonine | ~ | 683.0 mg |
| Tryptophan | 2.0 mg | 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 | Waxgourd, (chinese preserving melon), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 3.0 mcg |
| Vitamin C | 13.0 mg | 0.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.0 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 0.3 mg |
| Vitamin B6 | 0.0 mg | 0.0 mg |
| Folate (B9) | 5.0 mcg | 9.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Minerals | Waxgourd, (chinese preserving melon), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Calcium | 19.0 mg | 55.0 mg |
| Iron | 0.4 mg | 3.3 mg |
| Magnesium | 10.0 mg | 262.0 mg |
| Phosphorus | 19.0 mg | 92.0 mg |
| Potassium | 6.0 mg | 919.0 mg |
| Sodium | 111.0 mg | 18.0 mg |
| Zinc | 0.6 mg | 10.3 mg |
| Copper | 0.0 mg | 0.7 mg |
| Manganese | 0.1 mg | 0.5 mg |
| Selenium | 0.2 mcg | ~ |
| Sterols | Waxgourd, (chinese preserving melon), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Waxgourd, (chinese preserving melon), raw | Seeds, pumpkin and squash seeds, whole, roasted, without salt |
|---|---|---|
| Ash | 0.3 g | 3.8 g |
Frequently asked questions
Which has fewer calories, Waxgourd, (chinese preserving melon), raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Waxgourd, (chinese preserving melon), raw has fewer calories: 13 kcal for Waxgourd, (chinese preserving melon), raw vs 446 kcal for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more protein, Waxgourd, (chinese preserving melon), raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more protein: 0.4 g for Waxgourd, (chinese preserving melon), raw vs 18.6 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Which has more fiber, Waxgourd, (chinese preserving melon), raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt?
Seeds, pumpkin and squash seeds, whole, roasted, without salt has more fiber: 2.9 g for Waxgourd, (chinese preserving melon), raw vs 18.4 g for Seeds, pumpkin and squash seeds, whole, roasted, without salt per 100 g.
Is Waxgourd, (chinese preserving melon), raw or Seeds, pumpkin and squash seeds, whole, roasted, without salt healthier?
Waxgourd, (chinese preserving melon), 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.