PUMPKIN RAW SEEDS vs Squash
Nutrition comparison per 100 g serving
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Squash wins in 23 out of 29 nutrient categories
PUMPKIN RAW SEEDS: 3
vs
Squash: 23
(3 ties)
Overview
| Nutrient | PUMPKIN RAW SEEDS | Squash | Winner |
|---|---|---|---|
| Calories | 533 cal | 50 cal | |
| Protein | 26.7 g | 2.5 g | |
| Carbs | 16.7 g | 10.8 g | |
| Fat | 46.7 g | 0.6 g | |
| Fiber | 3.3 g | 4.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | PUMPKIN RAW SEEDS | Squash | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 14.6 MG | |
| Folate, total | 0 UG | 16 UG | |
| Niacin | 0 MG | 0.6 MG | |
| Pantothenic acid | 0 MG | 0.4 MG | |
| Riboflavin | 0 MG | 0.0 MG | |
| Thiamin | 0 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 335 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 9.5 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.2 MG | |
| Vitamin K (phylloquinone) | 0 UG | 1.6 UG |
Minerals
| Mineral | PUMPKIN RAW SEEDS | Squash | Winner |
|---|---|---|---|
| Calcium, Ca | 67 MG | 17 MG | |
| Copper, Cu | 0 MG | 0.0 MG | |
| Iron, Fe | 15 MG | 0.5 MG | |
| Magnesium, Mg | 0 MG | 22 MG | |
| Manganese, Mn | 0 MG | 0.2 MG | |
| Phosphorus, P | 0 MG | 23 MG | |
| Potassium, K | 0 MG | 358 MG | |
| Selenium, Se | 0 UG | 0.6 UG | |
| Sodium, Na | 0 MG | 8 MG | |
| Zinc, Zn | 0 MG | 0.2 MG |