Pumpkin and Squash SeedsvsGreek Yogurt (Nonfat, Plain)
Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Pumpkin and Squash Seeds has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Pumpkin and Squash Seeds vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 90% 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.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Nonfat, Plain) is the heart-friendlier option with lower saturated fat.
Greek Yogurt (Nonfat, Plain) provides 112mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Nonfat, Plain) has only 3.4g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
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.
Greek Yogurt (Nonfat, Plain)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Seeds Pumpkin And Squash Seed Kernels | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 559kcal28% | 54kcal3% | +505kcal |
| Protein | 30g60% | 9.5g19% | +21g |
| Total Fat | 49g63% | 0.24g0% | +49g |
| Saturated Fat | 8.7g43% | 0.14g1% | +8.5g |
| Trans Fat | <0.1g | <0.1g | +<0.1g |
| Cholesterol | 0mg0% | 6.0mg2% | <0.1mg |
| Carbohydrates | 11g4% | 3.4g1% | +7.3g |
| Dietary Fiber | 6.0g21% | 0.20g1% | +5.8g |
| Sugars | 1.4g | — | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Vitamin C | 1.9mg2% | 0.30mg0% | +1.6mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 2.2mg15% | — | — |
| Vitamin K | 7.3mcg6% | — | — |
| Vitamin B6 | 0.14mg8% | — | — |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 58mcg14% | — | — |
| Thiamin (B1) | 0.27mg23% | — | — |
| Riboflavin (B2) | 0.15mg12% | — | — |
| Niacin (B3) | 5.0mg31% | — | — |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 37mg2% | <0.1mg |
| Calcium | 46mg4% | 112mg9% | <0.1mg |
| Iron | 8.8mg49% | <0.1mg0% | +8.8mg |
| Potassium | 809mg17% | — | — |
| Phosphorus | 1230mg98% | — | — |
| Magnesium | 592mg141% | — | — |
| Zinc | 7.8mg71% | — | — |
| Copper | 1.3mg149% | — | — |
| Manganese | 4.5mg197% | — | — |
| Selenium | 9.4mcg17% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 559 kcal for Pumpkin and Squash Seeds — that's 935% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Pumpkin and Squash Seeds has more protein per 100g (30.2g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Nonfat, Plain) is the leaner option with 0.24g of total fat per 100g compared to 49g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 8.66g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Pumpkin and Squash Seeds: 1mcg vs 0mcg), Vitamin C (Pumpkin and Squash Seeds: 1.9mg vs 0.3mg). 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 0.03mg), Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 7mg), Calcium (Greek Yogurt (Nonfat, Plain): 112mg vs 46mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Nonfat, Plain) fits a low-carb or keto diet. Pumpkin and Squash Seeds fits a high-protein diet. Greek Yogurt (Nonfat, Plain) 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, Pumpkin and Squash Seeds or Greek Yogurt (Nonfat, Plain)?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Pumpkin and Squash Seeds or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 559 kcal.
- Is Pumpkin and Squash Seeds or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Pumpkin and Squash Seeds has 559 calories and 30.2g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Pumpkin and Squash Seeds or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 49g.
- Which has more fiber, Pumpkin and Squash Seeds or Greek Yogurt (Nonfat, Plain)?
- Pumpkin and Squash Seeds has more fiber with 6g per 100g compared to 0.2g.