Banana vs. Pumpkin Seeds
Nutrition comparison of Banana and 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
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and pumpkin seeds:
- Both pumpkin seeds and banana are high in dietary fiber and potassium.
- Banana has more niacin, pantothenic acid, Vitamin B6 and folate.
- Banana has signficantly less saturated fat than pumpkin seed.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Banana (Bananas, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and banana has 80% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to pumpkin seeds per calorie. Banana has a macronutrient ratio of 5:93:3 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Pumpkin Seeds | |
|---|---|---|
| Protein | 5% | 16% |
| Carbohydrates | 93% | 46% |
| Fat | 3% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and banana has 58% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both pumpkin seeds and banana are high in dietary fiber. Pumpkin seed has 608% more dietary fiber than banana - pumpkin seed has 18.4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Pumpkin seed has less sugar than banana - banana has 12.2g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 16 times more protein than banana - pumpkin seed has 18.6g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 28 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Pumpkin seeds and banana contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Banana and pumpkin seeds contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Banana and pumpkin seeds contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Banana has more niacin, pantothenic acid, Vitamin B6 and folate. Both banana and pumpkin seeds contain significant amounts of thiamin and riboflavin.
| Banana | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.031 MG | 0.034 MG |
| Riboflavin | 0.073 MG | 0.052 MG |
| Niacin | 0.665 MG | 0.286 MG |
| Pantothenic acid | 0.334 MG | 0.056 MG |
| Vitamin B6 | 0.367 MG | 0.037 MG |
| Folate | 20 UG | 9 UG |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 1000% more calcium than banana - pumpkin seed has 55mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 11 times more iron than banana - pumpkin seed has 3.3mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both pumpkin seeds and banana are high in potassium. Pumpkin seed has 157% more potassium than banana - pumpkin seed has 919mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.077 G |
| Total | 0.027 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than banana per 100 grams.
| Banana | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.046 G | 8.759 G |
| Total | 0.046 G | 8.759 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Banana g
()
|
Daily Values (%) |
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 pumpkin seeds or banana contain more calories in 100 grams?Pumpkin seed is high in calories and banana has 80% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and banana has 89 calories.
Does pumpkin seeds or banana have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and banana has 60% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and banana has 22.8g of carbohydrates.
Does pumpkin seeds or banana contain more iron?
Pumpkin seed is an abundant source of iron and it has 11 times more iron than banana - pumpkin seed has 3.3mg of iron in 100 grams and banana has 0.26mg of iron.
Does pumpkin seeds or banana contain more potassium?
Both pumpkin seeds and banana are high in potassium. Pumpkin seed has 160% more potassium than banana - pumpkin seed has 919mg of potassium in 100 grams and banana has 358mg of potassium.