Banana vs. Pumpkin Puree
Nutrition comparison of Banana and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and pumpkin puree:
- Both pumpkin puree and banana are high in dietary fiber and potassium.
- Banana has more Vitamin B6.
- Pumpkin puree has 62% less calories than banana.
- Pumpkin puree has 65% less carbohydrates than banana.
- Pumpkin puree has 73% less sugar than banana.
- Pumpkin puree has more beta-carotene and alpha-carotene than banana, however, banana contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Banana (Bananas, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 62% less calories than banana - pumpkin puree has 34 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Banana has a macronutrient ratio of 5:93:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Pumpkin Puree | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 93% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 65% less carbohydrates than banana - pumpkin puree has 8.1g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both pumpkin puree and banana are high in dietary fiber. Pumpkin puree has 12% more dietary fiber than banana - pumpkin puree has 2.9g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Pumpkin puree has 73% less sugar than banana - pumpkin puree has 3.3g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Pumpkin puree and banana contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both pumpkin puree and banana are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 107% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 258 times more Vitamin A than banana - pumpkin puree has 778ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Pumpkin puree and banana contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Pumpkin puree and banana contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more Vitamin B6. Both banana and pumpkin puree contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Banana | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.031 MG | 0.024 MG |
| Riboflavin | 0.073 MG | 0.054 MG |
| Niacin | 0.665 MG | 0.367 MG |
| Pantothenic acid | 0.334 MG | 0.4 MG |
| Vitamin B6 | 0.367 MG | 0.056 MG |
| Folate | 20 UG | 12 UG |
Minerals
calcium
Pumpkin puree has 420% more calcium than banana - pumpkin puree has 26mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Pumpkin puree has 435% more iron than banana - pumpkin puree has 1.4mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both pumpkin puree and banana are high in potassium. Banana has 74% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and banana has 358mg 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, pumpkin puree has more beta-carotene and alpha-carotene than banana per 100 grams, however, banana contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Banana | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 26 UG | 6940 UG |
| alpha-carotene | 25 UG | 4795 UG |
| lutein + zeaxanthin | 22 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Banana | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.008 G |
| Total | 0.027 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both banana and pumpkin puree contain small amounts of linoleic acid.
| Banana | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.046 G | 0.007 G |
| Total | 0.046 G | 0.007 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 Puree (Pumpkin, canned, without salt) .
Banana 118g
(
medium
)
|
Daily Values (%) |
Pumpkin Puree 245g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 105KCAL 5% |
|
27% | calories | 5% |
|
83KCAL 4% | |
| 27G 11% |
|
35% | carbohydrates | 5% |
|
20G 8% | |
| 3.1G 12% |
|
5% | dietary fiber | 129% |
|
7.1G 28% | |
| 14G | 73% | sugar | 5% | 8.1G | |||
| 0.39G 1% |
|
5% | total fat | 77% |
|
0.69G 1% | |
| 0.13G 1% |
|
5% | saturated fat | 177% |
|
0.36G 2% | |
| 0.04G | 5% | monounsaturated fat | 125% | 0.09G | |||
| 0.09G | 125% | polyunsaturated fat | 5% | 0.04G | |||
| 1.2MG 0.1% |
|
5% | sodium | 900% |
|
12MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 3.5UG 1% |
|
5% | Vitamin A | >999% |
|
1906UG 272% | |
| 10MG 14% |
|
5% | Vitamin C | 5% |
|
10MG 14% | |
| 5.9MG 1% |
|
5% | calcium | 985% |
|
64MG 6% | |
| 0.31MG 2% |
|
5% | iron | 996% |
|
3.4MG 19% | |
| 32MG 10% |
|
5% | magnesium | 75% |
|
56MG 18% | |
| 422MG 18% |
|
5% | potassium | 20% |
|
505MG 22% | |
| 0.04MG 3% |
|
5% | thiamin (Vit B1) | 50% |
|
0.06MG 5% | |
| 0.09MG 8% |
|
5% | riboflavin (Vit B2) | 44% |
|
0.13MG 12% | |
| 0.78MG 6% |
|
5% | niacin (Vit B3) | 15% |
|
0.9MG 6% | |
| 0.43MG 33% |
|
207% | Vitamin B6 | 5% |
|
0.14MG 11% | |
| 0.39MG 8% |
|
5% | pantothenic acid (Vit B5) | 151% |
|
0.98MG 20% | |
| 24UG 6% |
|
5% | folate (Vit B9) | 21% |
|
29UG 7% | |
| 0.12MG 1% |
|
5% | Vitamin E | >999% |
|
2.6MG 17% | |
| 0.59UG 1% |
|
5% | Vitamin K | >999% |
|
39UG 44% | |
| 1.3G 3% |
|
5% | protein | 108% |
|
2.7G 5% | |
| 12MG 3% |
|
5% | choline | 100% |
|
24MG 6% | |
| 0.09MG 8% |
|
5% | copper | 189% |
|
0.26MG 22% | |
| 2.6UG 0.1% |
|
>999% | fluoride | 5% |
|
||
| 0.32MG 18% |
|
5% | manganese | 16% |
|
0.37MG 20% | |
| 26MG 4% |
|
5% | phosphorus | 231% |
|
86MG 12% | |
| 1.2UG 2% |
|
22% | selenium | 5% |
|
0.98UG 2% | |
| 0.18MG 2% |
|
5% | zinc | 133% |
|
0.42MG 5% | |
| 88G | 5% | Water | 150% | 220G | |||
| 6.3G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does pumpkin puree or banana contain more calories in 100 grams?Pumpkin puree has 60% less calories than banana - pumpkin puree has 34 calories in 100g and banana has 89 calories.
Does pumpkin puree or banana have more carbohydrates?
By weight, pumpkin puree has 70% fewer carbohydrates than banana - pumpkin puree has 8.1g of carbs for 100g and banana has 22.8g of carbohydrates.
Does pumpkin puree or banana contain more potassium?
Both pumpkin puree and banana are high in potassium. Banana has 70% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and banana has 358mg of potassium.