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 | 40 cal | |
| Protein | 26.7 g | 2 g | |
| Carbs | 16.7 g | 8.7 g | |
| Fat | 46.7 g | 0.5 g | |
| Fiber | 3.3 g | 3.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | PUMPKIN RAW SEEDS | Squash | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 11.8 MG | |
| Folate, total | 0 UG | 16 UG | |
| Niacin | 0 MG | 0.5 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 | 68 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 11 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.2 MG | |
| Vitamin K (phylloquinone) | 0 UG | 1.3 UG |
Minerals
| Mineral | PUMPKIN RAW SEEDS | Squash | Winner |
|---|---|---|---|
| Calcium, Ca | 67 MG | 14 MG | |
| Copper, Cu | 0 MG | 0.1 MG | |
| Iron, Fe | 15 MG | 0.4 MG | |
| Magnesium, Mg | 0 MG | 19 MG | |
| Manganese, Mn | 0 MG | 0.2 MG | |
| Phosphorus, P | 0 MG | 21 MG | |
| Potassium, K | 0 MG | 320 MG | |
| Selenium, Se | 0 UG | 0.5 UG | |
| Sodium, Na | 0 MG | 7 MG | |
| Zinc, Zn | 0 MG | 0.1 MG |