Side-by-Side Comparison

Banana vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Banana

89Calories

1.1Protein

2.6Fiber

8.7Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-84%

Banana

Banana has fewer calories (energy) (89 kcal vs 559 kcal, 470 kcal less).

Higher Protein

+2673%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 1.1 g in Banana (+29.1 g, +2673%).

Higher Dietary Fiber

+131%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.6 g in Banana (+3.4 g, +131%).

Higher Vitamin C

+358%

Banana

Banana provides 8.7 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+6.8 mg, +358%).

Comparing per 100 g standard edible portion.

Nutrient

Banana100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Banana

89 kcal4% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 89 kcal in Banana (+470 kcal, +528%).

ProteinPumpkin Seeds (Pepitas) higher

Banana

1.1 g2% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 1.1 g in Banana (+29.1 g, +2673%).

CarbohydratesBanana higher

Banana

22.8 g8% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Banana provides 22.8 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+12.1 g, +113%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Banana

2.6 g9% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.6 g in Banana (+3.4 g, +131%).

Total FatPumpkin Seeds (Pepitas) higher

Banana

0.33 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.33 g in Banana (+48.7 g, +14764%).

Total SugarsBanana higher

Banana

12.2 g24% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Banana provides 12.2 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+10.8 g, +774%).

Vitamins12 nutrients

Vitamin CBanana higher

Banana

8.7 mg10% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Banana provides 8.7 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+6.8 mg, +358%).

Vitamin A (RAE)Banana higher

Banana

3.0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

Banana provides 3.0 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+2.0 µg, +200%).

Vitamin DSimilar

Banana

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Banana and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Banana

0.10 mg1% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.10 mg in Banana (+2.1 mg, +2080%).

Vitamin KPumpkin Seeds (Pepitas) higher

Banana

0.5 µg

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 0.5 µg in Banana (+6.8 µg, +1360%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Banana

20 µg5% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 20 µg in Banana (+38 µg, +190%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Banana

0.03 mg3% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.03 mg in Banana (+0.24 mg, +781%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Banana

0.07 mg6% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.07 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Banana

0.67 mg4% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.67 mg in Banana (+4.3 mg, +650%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Banana

0.33 mg7% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.33 mg in Banana (+0.42 mg, +125%).

Vitamin B6Banana higher

Banana

0.37 mg22% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Banana provides 0.37 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.22 mg, +157%).

Vitamin B12Similar

Banana

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Banana and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Banana

1.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 1.0 mg in Banana (+6.0 mg, +600%).

PotassiumPumpkin Seeds (Pepitas) higher

Banana

358 mg8% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 358 mg in Banana (+451 mg, +126%).

CalciumPumpkin Seeds (Pepitas) higher

Banana

5.0 mg

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 5.0 mg in Banana (+41.0 mg, +820%).

IronPumpkin Seeds (Pepitas) higher

Banana

0.26 mg1% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.26 mg in Banana (+8.6 mg, +3292%).

MagnesiumPumpkin Seeds (Pepitas) higher

Banana

27.0 mg6% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 27.0 mg in Banana (+565 mg, +2093%).

PhosphorusPumpkin Seeds (Pepitas) higher

Banana

22.0 mg2% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 22.0 mg in Banana (+1,211 mg, +5505%).

ZincPumpkin Seeds (Pepitas) higher

Banana

0.15 mg1% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.15 mg in Banana (+7.7 mg, +5107%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Banana

0.11 g1% DV

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.11 g in Banana (+8.5 g, +7632%).

Nutrient

Banana118 g (1 medium banana (118 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Banana higher

Banana

105 kcal5% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Banana provides 105 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+49 kcal, +88%).

ProteinPumpkin Seeds (Pepitas) higher

Banana

1.3 g3% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 1.3 g in Banana (+1.7 g, +135%).

CarbohydratesBanana higher

Banana

27.0 g10% DV

Pumpkin Seeds (Pepitas)

1.1 g

Banana provides 27.0 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+25.9 g, +2416%).

Dietary FiberBanana higher

Banana

3.1 g11% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Banana provides 3.1 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+2.5 g, +411%).

Total FatPumpkin Seeds (Pepitas) higher

Banana

0.39 g

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.39 g in Banana (+4.5 g, +1160%).

Total SugarsBanana higher

Banana

14.4 g29% DV

Pumpkin Seeds (Pepitas)

0.14 g

Banana provides 14.4 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+14.3 g, +10208%).

Vitamins12 nutrients

Vitamin CBanana higher

Banana

10.3 mg11% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Banana provides 10.3 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+10.1 mg, +5303%).

Vitamin A (RAE)Banana higher

Banana

3.5 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Banana provides 3.5 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+3.4 µg, +3440%).

Vitamin DSimilar

Banana

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Banana and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Banana

0.12 mg1% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.12 mg in Banana (+0.10 mg, +85%).

Vitamin KPumpkin Seeds (Pepitas) higher

Banana

0.6 µg

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Pumpkin Seeds (Pepitas) provides 0.7 µg vs 0.6 µg in Banana (+0.1 µg, +24%).

Folate (DFE)Banana higher

Banana

24 µg6% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Banana provides 24 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+18 µg, +307%).

Thiamin (Vitamin B1)Similar

Banana

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Banana and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Banana higher

Banana

0.09 mg7% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Banana provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.02 mg).

Niacin (Vitamin B3)Banana higher

Banana

0.78 mg5% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Banana provides 0.78 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.29 mg, +57%).

Pantothenic Acid (B5)Banana higher

Banana

0.39 mg8% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Banana provides 0.39 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.32 mg, +425%).

Vitamin B6Banana higher

Banana

0.43 mg25% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Banana provides 0.43 mg vs 0.01 mg in Pumpkin Seeds (Pepitas) (+0.42 mg, +2928%).

Vitamin B12Similar

Banana

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Banana and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBanana higher

Banana

1.2 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Banana provides 1.2 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+0.48 mg, +69%).

PotassiumBanana higher

Banana

422 mg9% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Banana provides 422 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+342 mg, +422%).

CalciumBanana higher

Banana

5.9 mg

Pumpkin Seeds (Pepitas)

4.6 mg

Banana provides 5.9 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+1.3 mg, +28%).

IronPumpkin Seeds (Pepitas) higher

Banana

0.31 mg2% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.31 mg in Banana (+0.58 mg, +187%).

MagnesiumPumpkin Seeds (Pepitas) higher

Banana

31.9 mg8% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 31.9 mg in Banana (+27.3 mg, +86%).

PhosphorusPumpkin Seeds (Pepitas) higher

Banana

26.0 mg2% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 26.0 mg in Banana (+97.3 mg, +375%).

ZincPumpkin Seeds (Pepitas) higher

Banana

0.18 mg2% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.18 mg in Banana (+0.60 mg, +341%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Banana

0.13 g1% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.13 g in Banana (+0.73 g, +555%).

Nutrient

BananaAmount per 100 kcal (112 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Banana

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Banana and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Banana

1.2 g2% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 1.2 g in Banana (+4.2 g, +346%).

CarbohydratesBanana higher

Banana

25.6 g9% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Banana provides 25.6 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+23.7 g, +1227%).

Dietary FiberBanana higher

Banana

2.9 g10% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Banana provides 2.9 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+1.8 g, +170%).

Total FatPumpkin Seeds (Pepitas) higher

Banana

0.37 g

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.37 g in Banana (+8.5 g, +2289%).

Total SugarsBanana higher

Banana

13.7 g27% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Banana provides 13.7 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+13.4 g, +5336%).

Vitamins12 nutrients

Vitamin CBanana higher

Banana

9.7 mg11% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Banana provides 9.7 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+9.4 mg, +2749%).

Vitamin A (RAE)Banana higher

Banana

3.4 µg

Pumpkin Seeds (Pepitas)

0.2 µg

Banana provides 3.4 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+3.2 µg, +1767%).

Vitamin DSimilar

Banana

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Banana and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Banana

0.11 mg1% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.11 mg in Banana (+0.28 mg, +250%).

Vitamin KPumpkin Seeds (Pepitas) higher

Banana

0.6 µg

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Pumpkin Seeds (Pepitas) provides 1.3 µg vs 0.6 µg in Banana (+0.8 µg, +135%).

Folate (DFE)Banana higher

Banana

22 µg6% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Banana provides 22 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+12 µg, +115%).

Thiamin (Vitamin B1)Similar

Banana

0.03 mg3% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Banana and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Banana higher

Banana

0.08 mg6% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Banana provides slightly more riboflavin (vitamin b2) (0.08 mg vs 0.03 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Banana

0.74 mg5% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.74 mg in Banana (+0.15 mg, +21%).

Pantothenic Acid (B5)Banana higher

Banana

0.37 mg7% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Banana provides 0.37 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.24 mg, +177%).

Vitamin B6Banana higher

Banana

0.41 mg24% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Banana provides 0.41 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.39 mg, +1497%).

Vitamin B12Similar

Banana

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Banana and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Banana

1.1 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Pumpkin Seeds (Pepitas) provides 1.3 mg vs 1.1 mg in Banana (+0.14 mg, +12%).

PotassiumBanana higher

Banana

401 mg9% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Banana provides 401 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+255 mg, +175%).

CalciumPumpkin Seeds (Pepitas) higher

Banana

5.6 mg

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Pumpkin Seeds (Pepitas) provides 8.3 mg vs 5.6 mg in Banana (+2.7 mg, +48%).

IronPumpkin Seeds (Pepitas) higher

Banana

0.29 mg2% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.29 mg in Banana (+1.3 mg, +445%).

MagnesiumPumpkin Seeds (Pepitas) higher

Banana

30.2 mg7% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 30.2 mg in Banana (+76.3 mg, +252%).

PhosphorusPumpkin Seeds (Pepitas) higher

Banana

24.6 mg2% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 24.6 mg in Banana (+197 mg, +801%).

ZincPumpkin Seeds (Pepitas) higher

Banana

0.17 mg2% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.17 mg in Banana (+1.2 mg, +737%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Banana

0.13 g1% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.13 g in Banana (+1.4 g, +1143%).

Nutrient

BananaNormalized to 300 kcal (337 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Banana

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Banana and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Banana

3.7 g7% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 3.7 g in Banana (+12.7 g, +344%).

CarbohydratesBanana higher

Banana

77.0 g28% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Banana provides 77.0 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+71.2 g, +1231%).

Dietary FiberBanana higher

Banana

8.8 g31% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Banana provides 8.8 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+5.5 g, +170%).

Total FatPumpkin Seeds (Pepitas) higher

Banana

1.1 g1% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 1.1 g in Banana (+25.4 g, +2282%).

Total SugarsBanana higher

Banana

41.2 g82% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Banana provides 41.2 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+40.5 g, +5352%).

Vitamins12 nutrients

Vitamin CBanana higher

Banana

29.3 mg33% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Banana provides 29.3 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+28.3 mg, +2758%).

Vitamin A (RAE)Banana higher

Banana

10 µg1% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Banana provides 10 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+9.6 µg, +1772%).

Vitamin DSimilar

Banana

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Banana and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Banana

0.34 mg2% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.34 mg in Banana (+0.84 mg, +249%).

Vitamin KPumpkin Seeds (Pepitas) higher

Banana

1.7 µg1% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Pumpkin Seeds (Pepitas) provides 3.9 µg vs 1.7 µg in Banana (+2.3 µg, +134%).

Folate (DFE)Banana higher

Banana

67 µg17% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Banana provides 67 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+36 µg, +115%).

Thiamin (Vitamin B1)Similar

Banana

0.10 mg9% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Banana and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.10 mg).

Riboflavin (Vitamin B2)Banana higher

Banana

0.25 mg19% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Banana provides 0.25 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.16 mg, +198%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Banana

2.2 mg14% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 2.2 mg in Banana (+0.45 mg, +20%).

Pantothenic Acid (B5)Banana higher

Banana

1.1 mg23% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Banana provides 1.1 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.72 mg, +178%).

Vitamin B6Banana higher

Banana

1.2 mg73% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Banana provides 1.2 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+1.2 mg, +1502%).

Vitamin B12Similar

Banana

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Banana and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Banana

3.4 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Pumpkin Seeds (Pepitas) provides 3.8 mg vs 3.4 mg in Banana (+0.41 mg, +12%).

PotassiumBanana higher

Banana

1,206 mg26% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Banana provides 1,206 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+770 mg, +176%).

CalciumPumpkin Seeds (Pepitas) higher

Banana

16.9 mg1% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Pumpkin Seeds (Pepitas) provides 24.8 mg vs 16.9 mg in Banana (+8.0 mg, +47%).

IronPumpkin Seeds (Pepitas) higher

Banana

0.88 mg5% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 0.88 mg in Banana (+3.9 mg, +444%).

MagnesiumPumpkin Seeds (Pepitas) higher

Banana

91.0 mg22% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 91.0 mg in Banana (+229 mg, +251%).

PhosphorusPumpkin Seeds (Pepitas) higher

Banana

74.1 mg6% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 74.1 mg in Banana (+592 mg, +798%).

ZincPumpkin Seeds (Pepitas) higher

Banana

0.51 mg5% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.51 mg in Banana (+3.7 mg, +734%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Banana

0.38 g2% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.38 g in Banana (+4.3 g, +1139%).

Banana vs Pumpkin Seeds (Pepitas)

Banana

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary