Banana vs. Almond Butter
Nutrition comparison of Banana and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and almond butter:
- Both almond butter and banana are high in dietary fiber and potassium.
- Almond butter has more riboflavin, niacin and folate, however, banana contains more Vitamin B6.
- Almond butter is an excellent source of Vitamin E, calcium, iron and protein.
- Banana has signficantly more Vitamin C than almond butter.
USDA sources for nutritional information: Banana (Bananas, raw) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and banana has 86% less calories than almond butter - almond butter has 614 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to almond butter per calorie. Banana has a macronutrient ratio of 5:93:3 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Almond Butter | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 93% | 11% |
| Fat | 3% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter and banana contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both almond butter and banana are high in dietary fiber. Almond butter has 296% more dietary fiber than banana - almond butter has 10.3g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Almond butter has 49% less sugar than banana - almond butter has 6.3g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 18 times more protein than banana - almond butter has 21g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and banana has 98% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than almond butter - banana has 8.7mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Banana and almond butter contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 241 times more Vitamin E than banana - almond butter has 24.2mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Banana and almond butter contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin, niacin and folate, however, banana contains more Vitamin B6. Both banana and almond butter contain significant amounts of thiamin and pantothenic acid.
| Banana | Almond Butter | |
|---|---|---|
| Thiamin | 0.031 MG | 0.041 MG |
| Riboflavin | 0.073 MG | 0.939 MG |
| Niacin | 0.665 MG | 3.155 MG |
| Pantothenic acid | 0.334 MG | 0.318 MG |
| Vitamin B6 | 0.367 MG | 0.103 MG |
| Folate | 20 UG | 53 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 68 times more calcium than banana - almond butter has 347mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Almond butter is an excellent source of iron and it has 12 times more iron than banana - almond butter has 3.5mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both almond butter and banana are high in potassium. Almond butter has 109% more potassium than banana - almond butter has 748mg 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,
| Banana | Almond Butter | |
|---|---|---|
| beta-carotene | 26 UG | 1 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Banana | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.007 G |
| Total | 0.027 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than banana per 100 grams.
| Banana | Almond Butter | |
|---|---|---|
| linoleic acid | 0.046 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.046 G | 13.616 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 Almond Butter (Nuts, almond butter, plain, with salt added) .
Banana g
()
|
Daily Values (%) |
Almond Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or banana contain more calories in 100 grams?Almond butter is high in calories and banana has 90% less calories than almond butter - almond butter has 614 calories in 100g and banana has 89 calories.
Does almond butter or banana have more carbohydrates?
By weight, almond butter and banana contain similar amounts of carbs - almond butter has 18.8g of carbs for 100g and banana has 22.8g of carbohydrates.
Does almond butter or banana contain more calcium?
Almond butter is a rich source of calcium and it has 68 times more calcium than banana - almond butter has 347mg of calcium in 100 grams and banana has 5mg of calcium.
Does almond butter or banana contain more iron?
Almond butter is an abundant source of iron and it has 12 times more iron than banana - almond butter has 3.5mg of iron in 100 grams and banana has 0.26mg of iron.
Does almond butter or banana contain more potassium?
Both almond butter and banana are high in potassium. Almond butter has 110% more potassium than banana - almond butter has 748mg of potassium in 100 grams and banana has 358mg of potassium.