Pumpkin and Squash SeedsvsGreek Yogurt (Low Fat, Plain)
Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Pumpkin and Squash Seeds has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Pumpkin and Squash Seeds vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 87% 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 (Low Fat, Plain) packs 9.9g of protein per 100g (55% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Low Fat, Plain) is the heart-friendlier option with lower saturated fat.
Greek Yogurt (Low Fat, Plain) provides 115mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Low Fat, Plain) has only 3.9g 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 (Low Fat, 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 Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 559kcal28% | 73kcal4% | +486kcal |
| Protein | 30g60% | 9.9g20% | +20g |
| Total Fat | 49g63% | 1.9g2% | +47g |
| Saturated Fat | 8.7g43% | 1.2g6% | +7.4g |
| Trans Fat | <0.1g | <0.1g | +<0.1g |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 11g4% | 3.9g1% | +6.8g |
| Dietary Fiber | 6.0g21% | 0g0% | +6.0g |
| Sugars | 1.4g | 3.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 90mcg10% | <0.1mcg |
| Vitamin C | 1.9mg2% | 0.80mg1% | +1.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.2mg15% | <0.1mg0% | +2.1mg |
| Vitamin K | 7.3mcg6% | 0.20mcg0% | +7.1mcg |
| Vitamin B6 | 0.14mg8% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 58mcg14% | 12mcg3% | +46mcg |
| Thiamin (B1) | 0.27mg23% | <0.1mg4% | +0.23mg |
| Riboflavin (B2) | 0.15mg12% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 5.0mg31% | 0.20mg1% | +4.8mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 34mg1% | <0.1mg |
| Calcium | 46mg4% | 115mg9% | <0.1mg |
| Iron | 8.8mg49% | <0.1mg0% | +8.8mg |
| Potassium | 809mg17% | 141mg3% | +668mg |
| Phosphorus | 1230mg98% | 137mg11% | +1093mg |
| Magnesium | 592mg141% | 11mg3% | +581mg |
| Zinc | 7.8mg71% | 0.60mg5% | +7.2mg |
| Copper | 1.3mg149% | <0.1mg2% | +1.3mg |
| Manganese | 4.5mg197% | <0.1mg0% | +4.5mg |
| Selenium | 9.4mcg17% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 559 kcal for Pumpkin and Squash Seeds — that's 666% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Pumpkin and Squash Seeds has more protein per 100g (30.2g vs 9.95g), but Greek Yogurt (Low Fat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Low Fat, Plain) is the leaner option with 1.92g of total fat per 100g compared to 49g. Greek Yogurt (Low Fat, Plain) has less saturated fat (1.23g vs 8.66g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Greek Yogurt (Low Fat, Plain): 0.52mcg vs 0mcg), Vitamin A (Greek Yogurt (Low Fat, Plain): 90mcg vs 1mcg), Vitamin E (Pumpkin and Squash Seeds: 2.18mg vs 0.04mg). 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 0.04mg), Manganese (Pumpkin and Squash Seeds: 4.54mg vs 0.007mg), Magnesium (Pumpkin and Squash Seeds: 592mg vs 11mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Low Fat, Plain) fits a low-carb or keto diet. Pumpkin and Squash Seeds fits a high-protein diet. Greek Yogurt (Low Fat, 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 (Low Fat, Plain)?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Pumpkin and Squash Seeds or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 559 kcal.
- Is Pumpkin and Squash Seeds or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Pumpkin and Squash Seeds has 559 calories and 30.2g protein per 100g, while Greek Yogurt (Low Fat, Plain) has 73 calories and 9.95g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Pumpkin and Squash Seeds or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 49g.
- Which has more fiber, Pumpkin and Squash Seeds or Greek Yogurt (Low Fat, Plain)?
- Pumpkin and Squash Seeds has more fiber with 6g per 100g compared to 0g.