Nonfat MilkvsPumpkin and Squash Seeds
Nonfat Milk has 34 calories and 3.4g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Nonfat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Nonfat Milk vs Pumpkin and Squash Seeds
Go with Nonfat Milk at just 34 kcal per 100g — 94% fewer calories.
Pumpkin and Squash Seeds will keep you satisfied longer with 6g fiber, 30.2g protein, 49g fat — fat and protein slow digestion while fiber adds bulk.
Nonfat Milk packs 3.4g of protein per 100g (40% of calories from protein) — the better pick for muscle growth and recovery.
Nonfat Milk is the heart-friendlier option with lower saturated fat.
Nonfat Milk provides 132mg of calcium per 100g — a much better source for bone health.
Nonfat Milk has only 4.9g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Nonfat Milk
No major nutritional red flags stand out per 100g.
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Milk Nonfat Fluid With Added Vitamin A And Vitamin D (fat Free Or Skim) | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 34kcal2% | 559kcal28% | <0.1kcal |
| Protein | 3.4g7% | 30g60% | <0.1g |
| Total Fat | <0.1g0% | 49g63% | <0.1g |
| Saturated Fat | <0.1g0% | 8.7g43% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 3.0mg1% | 0mg0% | +3.0mg |
| Carbohydrates | 4.9g2% | 11g4% | <0.1g |
| Dietary Fiber | — | 6.0g21% | — |
| Sugars | — | 1.4g | — |
| ✨Vitamins | |||
| Vitamin A | 64mcg7% | 1.0mcg0% | +63mcg |
| Vitamin C | — | 1.9mg2% | — |
| Vitamin D | 1.1mcg6% | 0mcg0% | +1.1mcg |
| Vitamin E | 0mg0% | 2.2mg15% | <0.1mg |
| Vitamin K | — | 7.3mcg6% | — |
| Vitamin B6 | <0.1mg3% | 0.14mg8% | <0.1mg |
| Vitamin B12 | 0.58mcg24% | 0mcg0% | +0.58mcg |
| Folate | 2.0mcg1% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.27mg23% | <0.1mg |
| Riboflavin (B2) | 0.13mg10% | 0.15mg12% | <0.1mg |
| Niacin (B3) | 0.12mg1% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 41mg2% | 7.0mg0% | +34mg |
| Calcium | 132mg10% | 46mg4% | +86mg |
| Iron | 0mg0% | 8.8mg49% | <0.1mg |
| Potassium | 167mg4% | 809mg17% | <0.1mg |
| Phosphorus | 107mg9% | 1230mg98% | <0.1mg |
| Magnesium | 13mg3% | 592mg141% | <0.1mg |
| Zinc | 0.45mg4% | 7.8mg71% | <0.1mg |
| Copper | <0.1mg0% | 1.3mg149% | <0.1mg |
| Manganese | <0.1mg0% | 4.5mg197% | <0.1mg |
| Selenium | 2.0mcg4% | 9.4mcg17% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nonfat Milk is significantly lower in calories at just 34 kcal per 100g compared to 559 kcal for Pumpkin and Squash Seeds — that's 1544% fewer calories, making Nonfat Milk the better choice for calorie-conscious diets.
Protein: Pumpkin and Squash Seeds has more protein per 100g (30.2g vs 3.43g), but Nonfat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Nonfat Milk is the leaner option with 0.08g of total fat per 100g compared to 49g. Nonfat Milk has less saturated fat (0.049g vs 8.66g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Nonfat Milk: 1.1mcg vs 0mcg), Vitamin E (Pumpkin and Squash Seeds: 2.18mg vs 0mg), Vitamin B12 (Nonfat Milk: 0.58mcg vs 0mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Pumpkin and Squash Seeds: 8.82mg vs 0mg), Copper (Pumpkin and Squash Seeds: 1.34mg vs 0.002mg), Manganese (Pumpkin and Squash Seeds: 4.54mg vs 0.001mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Nonfat Milk fits a low-carb or keto diet. Pumpkin and Squash Seeds fits a high-protein diet. Nonfat Milk fits a low-fat diet. Both fit a low-sodium diet. Pumpkin and Squash Seeds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nonfat Milk or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 3.43g for Nonfat Milk.
- Which is lower in calories, Nonfat Milk or Pumpkin and Squash Seeds?
- Nonfat Milk is lower in calories with 34 kcal per 100g versus 559 kcal.
- Is Nonfat Milk or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Nonfat Milk has 34 calories and 3.43g protein per 100g, while Pumpkin and Squash Seeds has 559 calories and 30.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nonfat Milk or Pumpkin and Squash Seeds?
- Nonfat Milk is leaner with 0.08g of fat per 100g compared to 49g.