Banana vs. Almonds
Nutrition comparison of Banana and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and almonds:
- Both almonds and banana are high in dietary fiber and potassium.
- Almond has 64% less sugar than banana.
- Almond has more thiamin, riboflavin, niacin and folate, however, banana contains more Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Banana has signficantly less saturated fat than almond.
- Banana has signficantly more Vitamin C than almond.
USDA sources for nutritional information: Banana (Bananas, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and banana has 85% less calories than almond - almond has 579 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 almonds per calorie. Banana has a macronutrient ratio of 4:93:3 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Almonds | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 93% | 14% |
| Fat | 3% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and banana contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both almonds and banana are high in dietary fiber. Almond has 381% more dietary fiber than banana - almond has 12.5g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Almond has 64% less sugar than banana - almond has 4.4g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 18 times more protein than banana - almond has 21.2g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
trans fat
Both almonds and banana are low in trans fat - almond has 0.02g of trans fat per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than almond - banana has 8.7mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Banana and almonds contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 255 times more Vitamin E than banana - almond has 25.6mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Banana and almonds contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and folate, however, banana contains more Vitamin B6. Both banana and almonds contain significant amounts of pantothenic acid.
| Banana | Almonds | |
|---|---|---|
| Thiamin | 0.031 MG | 0.205 MG |
| Riboflavin | 0.073 MG | 1.138 MG |
| Niacin | 0.665 MG | 3.618 MG |
| Pantothenic acid | 0.334 MG | 0.471 MG |
| Vitamin B6 | 0.367 MG | 0.137 MG |
| Folate | 20 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 52 times more calcium than banana - almond has 269mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Almond is an excellent source of iron and it has 13 times more iron than banana - almond has 3.7mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both almonds and banana are high in potassium. Almond has 105% more potassium than banana - almond has 733mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Banana | Almonds | |
|---|---|---|
| kaempferol | 0.11 mg | 0.39 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.06 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 mg |
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 | Almonds | |
|---|---|---|
| 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 per 100 grams.
| Banana | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.003 G |
| Total | 0.027 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than banana per 100 grams.
| Banana | Almonds | |
|---|---|---|
| linoleic acid | 0.046 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.046 G | 12.326 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.
Banana g
()
|
Daily Values (%) |
Almonds 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 almonds or banana contain more calories in 100 grams?Almond is high in calories and banana has 90% less calories than almond - almond has 579 calories in 100g and banana has 89 calories.
Does almonds or banana have more carbohydrates?
By weight, almonds and banana contain similar amounts of carbs - almond has 21.6g of carbs for 100g and banana has 22.8g of carbohydrates.
Does almonds or banana contain more calcium?
Almond is a rich source of calcium and it has 52 times more calcium than banana - almond has 269mg of calcium in 100 grams and banana has 5mg of calcium.
Does almonds or banana contain more iron?
Almond is an abundant source of iron and it has 13 times more iron than banana - almond has 3.7mg of iron in 100 grams and banana has 0.26mg of iron.
Does almonds or banana contain more potassium?
Both almonds and banana are high in potassium. Almond has 110% more potassium than banana - almond has 733mg of potassium in 100 grams and banana has 358mg of potassium.