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.
Detailed nutritional comparison of banana and raw pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Banana src
Image of Raw Pumpkin Seeds src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Banana or Raw Pumpkin Seeds .

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 %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.