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.
Detailed nutritional comparison of banana and pumpkin puree 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 Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Pumpkin Puree src

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 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 Pumpkin Puree .

Note: The specific food items compared are: Banana (Bananas, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .

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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.