Banana vs. Raw Pumpkin Seeds
Nutrition comparison of Banana and Raw Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and raw pumpkin seeds:
- Both banana and raw pumpkin seeds are high in dietary fiber and potassium.
- Banana has more beta-carotene and alpha-carotene than raw pumpkin seed, however, raw pumpkin seed contains more lutein + zeaxanthin than banana.
- Raw pumpkin seed has 53% less carbohydrates than banana.
- Raw pumpkin seed has 7.7 times less sugar than banana.
- Raw pumpkin seed has more thiamin, niacin and folate, however, banana contains more pantothenic acid and Vitamin B6.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Banana (Bananas, raw) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pumpkin seed is high in calories and banana has 84% less calories than raw pumpkin seed - banana has 89 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to raw pumpkin seeds per calorie. Banana has a macronutrient ratio of 5:93:3 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 5% | 20% |
| Carbohydrates | 93% | 7% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pumpkin seed has 53% less carbohydrates than banana - banana has 22.8g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both banana and raw pumpkin seeds are high in dietary fiber. Raw pumpkin seed has 131% more dietary fiber than banana - banana has 2.6g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Raw pumpkin seed has 7.7 times less sugar than banana - banana has 12.2g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 26 times more protein than banana - banana has 1.1g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and banana has 99% less saturated fat than raw pumpkin seed - banana has 0.11g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Banana has 358% more Vitamin C than raw pumpkin seed - banana has 8.7mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Banana and raw pumpkin seeds contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Raw pumpkin seed has 20 times more Vitamin E than banana - banana has 0.1mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Banana and raw pumpkin seeds contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin, niacin and folate, however, banana contains more pantothenic acid and Vitamin B6. Both banana and raw pumpkin seeds contain significant amounts of riboflavin.
| Banana | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.031 MG | 0.273 MG |
| Riboflavin | 0.073 MG | 0.153 MG |
| Niacin | 0.665 MG | 4.987 MG |
| Pantothenic acid | 0.334 MG | ~ |
| Vitamin B6 | 0.367 MG | 0.143 MG |
| Folate | 20 UG | 58 UG |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 820% more calcium than banana - banana has 5mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 32 times more iron than banana - banana has 0.26mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both banana and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 126% more potassium than banana - banana has 358mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, banana has more beta-carotene and alpha-carotene than raw pumpkin seed per 100 grams, however, raw pumpkin seed contains more lutein + zeaxanthin than banana per 100 grams.
| Banana | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 26 UG | 9 UG |
| alpha-carotene | 25 UG | 1 UG |
| lutein + zeaxanthin | 22 UG | 74 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.12 G |
| Total | 0.027 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than banana per 100 grams.
| Banana | Raw Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.046 G | 20.71 G |
| other omega 6 | ~ | 0.131 G |
| Total | 0.046 G | 20.841 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Banana (Bananas, raw) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Banana g
()
|
Daily Values (%) |
Raw Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does banana or raw pumpkin seeds contain more calories in 100 grams?Raw pumpkin seed is high in calories and banana has 80% less calories than raw pumpkin seed - banana has 89 calories in 100g and raw pumpkin seed has 559 calories.
Does banana or raw pumpkin seeds have more carbohydrates?
By weight, raw pumpkin seed has 50% fewer carbohydrates than banana - banana has 22.8g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does banana or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 32 times more iron than banana - banana has 0.26mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does banana or raw pumpkin seeds contain more potassium?
Both banana and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 130% more potassium than banana - banana has 358mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.