Reduced Fat MilkvsPumpkin and Squash Seeds
Reduced Fat Milk has 50 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, Reduced Fat Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Reduced Fat Milk vs Pumpkin and Squash Seeds
Go with Reduced Fat Milk at just 50 kcal per 100g — 91% 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.
Reduced Fat Milk packs 3.4g of protein per 100g (27% of calories from protein) — the better pick for muscle growth and recovery.
Reduced Fat Milk is the heart-friendlier option with lower saturated fat.
Reduced Fat Milk provides 126mg of calcium per 100g — a much better source for bone health.
Reduced Fat Milk has only 4.9g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Reduced Fat 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 Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 50kcal3% | 559kcal28% | <0.1kcal |
| Protein | 3.4g7% | 30g60% | <0.1g |
| Total Fat | 1.9g2% | 49g63% | <0.1g |
| Saturated Fat | 1.1g6% | 8.7g43% | <0.1g |
| Trans Fat | <0.1g | <0.1g | +<0.1g |
| Cholesterol | 8.0mg3% | 0mg0% | +8.0mg |
| Carbohydrates | 4.9g2% | 11g4% | <0.1g |
| Dietary Fiber | — | 6.0g21% | — |
| Sugars | — | 1.4g | — |
| ✨Vitamins | |||
| Vitamin A | 83mcg9% | 1.0mcg0% | +82mcg |
| Vitamin C | — | 1.9mg2% | — |
| Vitamin D | 1.1mcg6% | 0mcg0% | +1.1mcg |
| Vitamin E | <0.1mg0% | 2.2mg15% | <0.1mg |
| Vitamin K | — | 7.3mcg6% | — |
| Vitamin B6 | <0.1mg4% | 0.14mg8% | <0.1mg |
| Vitamin B12 | 0.55mcg23% | 0mcg0% | +0.55mcg |
| Folate | 2.0mcg1% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.27mg23% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.15mg12% | <0.1mg |
| Niacin (B3) | 0.11mg1% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 39mg2% | 7.0mg0% | +32mg |
| Calcium | 126mg10% | 46mg4% | +80mg |
| Iron | 0mg0% | 8.8mg49% | <0.1mg |
| Potassium | 159mg3% | 809mg17% | <0.1mg |
| Phosphorus | 103mg8% | 1230mg98% | <0.1mg |
| Magnesium | 12mg3% | 592mg141% | <0.1mg |
| Zinc | 0.43mg4% | 7.8mg71% | <0.1mg |
| Copper | <0.1mg0% | 1.3mg149% | <0.1mg |
| Manganese | <0.1mg0% | 4.5mg197% | <0.1mg |
| Selenium | 1.8mcg3% | 9.4mcg17% | <0.1mcg |
🔬Nutritional Analysis
Calories: Reduced Fat Milk is significantly lower in calories at just 50 kcal per 100g compared to 559 kcal for Pumpkin and Squash Seeds — that's 1018% fewer calories, making Reduced Fat Milk the better choice for calorie-conscious diets.
Protein: Pumpkin and Squash Seeds has more protein per 100g (30.2g vs 3.36g), but Reduced Fat Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Reduced Fat Milk is the leaner option with 1.9g of total fat per 100g compared to 49g. Reduced Fat Milk has less saturated fat (1.11g vs 8.66g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Reduced Fat Milk: 1.13mcg vs 0mcg), Vitamin B12 (Reduced Fat Milk: 0.55mcg vs 0mcg), Vitamin A (Reduced Fat Milk: 83mcg vs 1mcg). 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 0.001mg), 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: Reduced Fat Milk fits a low-carb or keto diet. Pumpkin and Squash Seeds fits a high-protein diet. Reduced Fat 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, Reduced Fat Milk or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 3.36g for Reduced Fat Milk.
- Which is lower in calories, Reduced Fat Milk or Pumpkin and Squash Seeds?
- Reduced Fat Milk is lower in calories with 50 kcal per 100g versus 559 kcal.
- Is Reduced Fat Milk or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Reduced Fat Milk has 50 calories and 3.36g 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, Reduced Fat Milk or Pumpkin and Squash Seeds?
- Reduced Fat Milk is leaner with 1.9g of fat per 100g compared to 49g.