Seeds vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, pumpkin and squash seed kernels, roasted, without salt is higher in more vitamins & minerals
Calories (kcal)
Seeds 574
Oil 900
Protein (g)
Seeds 29.8
Oil 0
Carbs (g)
Seeds 14.7
Oil 0
Fat (g)
Seeds 49.0
Oil 100
Fiber (g)
Seeds 6.50
Oil 0
Quick answers
Which has more protein?
Seeds, pumpkin and squash seed kernels, roasted, without salt — 29.8g vs 0g per 100g.
Which has fewer calories?
Seeds, pumpkin and squash seed kernels, roasted, without salt — 574 vs 900 kcal per 100g.
Which is more nutrient-dense?
Seeds, pumpkin and squash seed kernels, roasted, without salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 574 kcal | 900 kcal | -36% |
| Macronutrients | |||
| Water | 2.03 g | 0 g | |
| Protein | 29.8 g | 0 g | |
| Total lipid (fat) | 49.0 g | 100 g | -51% |
| Carbohydrate, by difference | 14.7 g | 0 g | |
| Fiber, total dietary | 6.50 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.54 g | 15.1 g | -43% |
| Fatty acids, total monounsaturated | 15.7 g | 21.4 g | -27% |
| Fatty acids, total trans | 0.042 g | 0.670 g | -94% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.80 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.070 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.150 mg | 0 mg | |
| Niacin (Vitamin B3) | 4.43 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.570 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.100 mg | 0 mg | |
| Biotin (Vitamin B7) | 57.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 63.0 mg | 0.200 mg | +31400% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 5.00 ug | 0 ug | |
| Carotene, alpha | 1.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.560 mg | 8.18 mg | -93% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 52.0 mg | 0 mg | |
| Iron, Fe | 8.07 mg | 0.050 mg | +16040% |
| Magnesium, Mg | 550 mg | 0 mg | |
| Phosphorus, P | 1174 mg | 0 mg | |
| Potassium, K | 788 mg | 0 mg | |
| Sodium, Na | 18.0 mg | 0 mg | |
| Zinc, Zn | 7.64 mg | 0.010 mg | +76300% |
| Copper, Cu | 1.27 mg | 0 mg | |
| Manganese, Mn | 4.49 mg | — | |
| Selenium, Se | 9.40 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2401 kj | 3766 kj | -36% |
| Ash | 4.37 g | 0 g | |
| Total Sugars | 1.29 g | 0 g | |
| Sucrose | 1.14 g | — | |
| Glucose | 0.070 g | — | |
| Fructose | 0.070 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0.740 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 57.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 57.0 ug | 0 ug | |
| Betaine | 1.50 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 8.00 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 30.0 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.090 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 12.7 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.280 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 4.50 ug | 184 ug | -98% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0.007 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.002 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.002 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.006 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.058 g | 0.095 g | -39% |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | — | |
| SFA 16:0 (Palmitic acid) | 5.19 g | 9.81 g | -47% |
| SFA 17:0 (Margaric acid) | 0.038 g | — | |
| SFA 18:0 (Stearic acid) | 2.91 g | 4.31 g | -32% |
| SFA 20:0 (Arachidic acid) | 0.216 g | 0.384 g | -44% |
| SFA 22:0 (Behenic acid) | 0.060 g | 0.386 g | -84% |
| SFA 24:0 (Lignoceric acid) | 0.043 g | 0.097 g | -56% |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.044 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.044 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 15.6 g | 21.2 g | -26% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 15.6 g | 21.1 g | -26% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.053 g | 0.192 g | -72% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.010 g | — | |
| Fatty acids, total polyunsaturated | 19.9 g | 58.9 g | -66% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 19.6 g | 56.0 g | -65% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 19.6 g | 55.7 g | -65% |
| PUFA 18:2 CLAs | 0.005 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.111 g | 2.96 g | -96% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.111 g | 2.68 g | -96% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:3i | — | 0.287 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.012 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.123 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.005 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.016 g | 0.096 g | -83% |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.015 g | 0.096 g | -84% |
| TFA 22:1 t | 0.001 g | — | |
| TFA 18:2 t not further defined | 0.026 g | 0.287 g | -91% |
| Fatty acids, total trans-polyenoic | 0.026 g | 0.574 g | -95% |
| Stigmasterol | 0 mg | — | |
| Campesterol | 3.00 mg | — | |
| Beta-sitosterol | 13.0 mg | — | |
| Tryptophan (EAA) | 0.569 g | — | |
| Threonine (EAA) | 0.985 g | — | |
| Isoleucine (EAA, BCAA) | 1.26 g | — | |
| Leucine (EAA, BCAA) | 2.39 g | — | |
| Lysine (EAA) | 1.22 g | — | |
| Methionine (EAA) | 0.595 g | — | |
| Cystine (conditionally essential) | 0.327 g | — | |
| Phenylalanine (EAA) | 1.71 g | — | |
| Tyrosine (conditionally essential) | 1.08 g | — | |
| Valine (EAA, BCAA) | 1.56 g | — | |
| Arginine (conditionally essential) | 5.28 g | — | |
| Histidine (EAA) | 0.770 g | — | |
| Alanine | 1.47 g | — | |
| Aspartic acid | 2.92 g | — | |
| Glutamic acid | 6.11 g | — | |
| Glycine (conditionally essential) | 1.82 g | — | |
| Proline (conditionally essential) | 1.30 g | — | |
| Serine | 1.65 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Seeds, pumpkin and squash seed kernels, roasted, without salt nutrition facts Oil, industrial, soy, low linolenic nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +76300% in Seeds, pumpkin and squash seed kernels, roasted, without salt Choline, total +31400% in Seeds, pumpkin and squash seed kernels, roasted, without salt Iron, Fe +16040% in Seeds, pumpkin and squash seed kernels, roasted, without salt Vitamin E (alpha-tocopherol) -93% in Seeds, pumpkin and squash seed kernels, roasted, without salt
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