Whole MilkvsPumpkin and Squash Seeds
Whole Milk has 60 calories and 3.3g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Whole Milk is lower in calories.
🎯When to Eat What
Goal-based picks for Whole Milk vs Pumpkin and Squash Seeds
Go with Whole Milk at just 60 kcal per 100g — 89% 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.
Whole Milk is the heart-friendlier option with lower saturated fat.
Whole Milk provides 123mg of calcium per 100g — a much better source for bone health.
Whole Milk has only 4.6g carbs per 100g — the clear choice for low-carb diets.
Pumpkin and Squash Seeds has 8.8mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Whole 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 Whole 3.25% Milkfat With Added Vitamin D | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 60kcal3% | 559kcal28% | <0.1kcal |
| Protein | 3.3g7% | 30g60% | <0.1g |
| Total Fat | 3.2g4% | 49g63% | <0.1g |
| Saturated Fat | 1.9g9% | 8.7g43% | <0.1g |
| Trans Fat | 0.11g | <0.1g | +<0.1g |
| Cholesterol | 12mg4% | 0mg0% | +12mg |
| Carbohydrates | 4.6g2% | 11g4% | <0.1g |
| Dietary Fiber | — | 6.0g21% | — |
| Sugars | — | 1.4g | — |
| ✨Vitamins | |||
| Vitamin A | 32mcg4% | 1.0mcg0% | +31mcg |
| Vitamin C | — | 1.9mg2% | — |
| Vitamin D | 0.96mcg5% | 0mcg0% | +0.96mcg |
| Vitamin E | <0.1mg0% | 2.2mg15% | <0.1mg |
| Vitamin K | — | 7.3mcg6% | — |
| Vitamin B6 | <0.1mg4% | 0.14mg8% | <0.1mg |
| Vitamin B12 | 0.54mcg23% | 0mcg0% | +0.54mcg |
| Folate | 0mcg0% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | <0.1mg5% | 0.27mg23% | <0.1mg |
| Riboflavin (B2) | 0.14mg11% | 0.15mg12% | <0.1mg |
| Niacin (B3) | 0.10mg1% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 38mg2% | 7.0mg0% | +31mg |
| Calcium | 123mg9% | 46mg4% | +77mg |
| Iron | 0mg0% | 8.8mg49% | <0.1mg |
| Potassium | 150mg3% | 809mg17% | <0.1mg |
| Phosphorus | 101mg8% | 1230mg98% | <0.1mg |
| Magnesium | 12mg3% | 592mg141% | <0.1mg |
| Zinc | 0.42mg4% | 7.8mg71% | <0.1mg |
| Copper | <0.1mg0% | 1.3mg149% | <0.1mg |
| Manganese | 0mg0% | 4.5mg197% | <0.1mg |
| Selenium | 1.9mcg3% | 9.4mcg17% | <0.1mcg |
🔬Nutritional Analysis
Calories: Whole Milk is significantly lower in calories at just 60 kcal per 100g compared to 559 kcal for Pumpkin and Squash Seeds — that's 832% fewer calories, making Whole Milk the better choice for calorie-conscious diets.
Protein: Pumpkin and Squash Seeds has more protein per 100g (30.2g vs 3.27g), but Whole Milk delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Whole Milk is the leaner option with 3.2g of total fat per 100g compared to 49g. Whole Milk has less saturated fat (1.86g vs 8.66g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Whole Milk: 0.96mcg vs 0mcg), Vitamin B12 (Whole Milk: 0.54mcg vs 0mcg), Folate (Pumpkin and Squash Seeds: 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 0.001mg), Manganese (Pumpkin and Squash Seeds: 4.54mg vs 0mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Whole Milk fits a low-carb or keto diet. Pumpkin and Squash Seeds fits a high-protein 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, Whole Milk or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 3.27g for Whole Milk.
- Which is lower in calories, Whole Milk or Pumpkin and Squash Seeds?
- Whole Milk is lower in calories with 60 kcal per 100g versus 559 kcal.
- Is Whole Milk or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Whole Milk has 60 calories and 3.27g 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, Whole Milk or Pumpkin and Squash Seeds?
- Whole Milk is leaner with 3.2g of fat per 100g compared to 49g.