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  6. Pumpkin seeds vs. Banana

Pumpkin seeds vs. Banana — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and bananas

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, phosphorus, and manganese, while bananas have more vitamin B6.
  • Pumpkin seeds cover your daily need for zinc, 92% more than bananas.
  • Pumpkin seeds contain 33 times more saturated fat than bananas. While pumpkin seeds contain 3.67g of saturated fat, bananas contain only 0.112g.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Bananas, raw.

Infographic

Pumpkin seeds vs Banana infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Banana
Banana
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +870.4%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +156.7%
Contains more IronIron +1173.1%
Contains more CopperCopper +784.6%
Contains more ZincZinc +6766.7%
Contains more PhosphorusPhosphorus +318.2%
Contains more ManganeseManganese +83.7%
Contains less SodiumSodium -94.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Banana
Banana
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 29% 1% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin CVitamin C +2800%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B3Vitamin B3 +132.5%
Contains more Vitamin B5Vitamin B5 +496.4%
Contains more Vitamin B6Vitamin B6 +891.9%
Contains more FolateFolate +122.2%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.031mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Banana DV% diff.
Zinc 10.3mg 0.15mg 92%
Copper 0.69mg 0.078mg 68%
Fiber 18.4g 2.6g 63%
Polyunsaturated fat 8.844g 0.073g 58%
Magnesium 262mg 27mg 56%
Iron 3.31mg 0.26mg 38%
Protein 18.55g 1.09g 35%
Fats 19.4g 0.33g 29%
Vitamin B6 0.037mg 0.367mg 25%
Calories 446kcal 89kcal 18%
Potassium 919mg 358mg 17%
Saturated fat 3.67g 0.112g 16%
Monounsaturated fat 6.032g 0.032g 15%
Manganese 0.496mg 0.27mg 10%
Carbs 53.75g 22.84g 10%
Phosphorus 92mg 22mg 10%
Vitamin C 0.3mg 8.7mg 9%
Vitamin B5 0.056mg 0.334mg 6%
Fructose 4.85g 6%
Calcium 55mg 5mg 5%
Folate 9µg 20µg 3%
Selenium 1µg 2%
Vitamin B2 0.052mg 0.073mg 2%
Vitamin B3 0.286mg 0.665mg 2%
Choline 9.8mg 2%
Starch 5.38g 2%
Vitamin E 0.1mg 1%
Sodium 18mg 1mg 1%
Net carbs 35.35g 20.24g N/A
Sugar 12.23g N/A
Vitamin A 3µg 3µg 0%
Vitamin B1 0.034mg 0.031mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.326mg 0.009mg 0%
Threonine 0.683mg 0.028mg 0%
Isoleucine 0.956mg 0.028mg 0%
Leucine 1.572mg 0.068mg 0%
Lysine 1.386mg 0.05mg 0%
Methionine 0.417mg 0.008mg 0%
Phenylalanine 0.924mg 0.049mg 0%
Valine 1.491mg 0.047mg 0%
Histidine 0.515mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +1601.8%
Contains more FatsFats +5778.8%
Contains more CarbsCarbs +135.3%
Contains more OtherOther +357.8%
Contains more WaterWater +1564.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +18750%
Contains more Poly. FatPolyunsaturated fat +12015.1%
Contains less Sat. FatSaturated fat -96.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.