Which is healthier, Butternut Squash or Pumpkin Seed?

Neither is clearly better — they have different strengths. Butternut Squash has 45 calories and 1g protein per 100g, while Pumpkin Seed has 559 calories and 30.2g protein.

How many calories are in Butternut Squash vs Pumpkin Seed?

Butternut Squash contains 45 calories per 100g, while Pumpkin Seed contains 559 calories per 100g.

Which has more protein, Butternut Squash or Pumpkin Seed?

Pumpkin Seed has more protein with 30.2g per 100g compared to 1g.

Butternut Squash vs Pumpkin Seed

Nutrition Comparison per 100g

Butternut Squash 5

5 Pumpkin Seed

Vegetables vs Nuts & Seeds

Side-by-Side Nutrition Facts

Nutrient	Butternut Squash	Pumpkin Seed	Better
Calories	45kcal	559kcal	Butternut Squash
Protein	1g	30.2g	Pumpkin Seed
Total Fat	0.1g	49.1g	Butternut Squash
Carbohydrates	11.7g	10.7g	Butternut Squash
Fiber	2g	6g	Pumpkin Seed
Sugar	2.2g	1.4g	Pumpkin Seed
Vitamin C	21mg	1.9mg	Butternut Squash
Calcium	48mg	46mg	Butternut Squash
Iron	0.7mg	8.8mg	Pumpkin Seed
Potassium	352mg	809mg	Pumpkin Seed

Macronutrient Breakdown

Butternut Squash

Protein: 1g Fat: 0.1g Carbs: 11.7g

Pumpkin Seed

Protein: 30.2g Fat: 49.1g Carbs: 10.7g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Butternut Squash vs Pumpkin Seed — Key Takeaway

Butternut Squash has 514 fewer calories per 100g than Pumpkin Seed, making it the lighter option. For protein, Pumpkin Seed leads with 30.2g per 100g. Pumpkin Seed is the better source of fiber at 6g per 100g. Butternut Squash provides 21mg of vitamin C.

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