Apple vs. Banana
Nutrition comparison of Apple and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and banana:
- Both apple and banana are high in dietary fiber.
- Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Banana is an excellent source of potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple has 42% less calories than banana - apple has 52 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, apple is similar to banana for protein, carbs and fat. Apple has a macronutrient ratio of 2:95:3 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Banana | |
|---|---|---|
| Protein | 2% | 5% |
| Carbohydrates | 95% | 93% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 40% less carbohydrates than banana - apple has 13.8g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both apple and banana are high in dietary fiber. Apple is very similar to apple for dietary fiber - apple has 2.4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Apple and banana contain similar amounts of sugar - apple has 10.4g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Apple and banana contain similar amounts of protein - apple has 0.26g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both apple and banana are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 89% more Vitamin C than apple - apple has 4.6mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Apple and banana contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Apple and banana contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Apple and banana contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple and banana contain significant amounts of thiamin.
| Apple | Banana | |
|---|---|---|
| Thiamin | 0.017 MG | 0.031 MG |
| Riboflavin | 0.026 MG | 0.073 MG |
| Niacin | 0.091 MG | 0.665 MG |
| Pantothenic acid | 0.061 MG | 0.334 MG |
| Vitamin B6 | 0.041 MG | 0.367 MG |
| Folate | 3 UG | 20 UG |
Minerals
calcium
Apple and banana contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Apple and banana contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 235% more potassium than apple - apple has 107mg 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, both apple and banana contain small amounts of kaempferol.
| Apple | Banana | |
|---|---|---|
| luteolin | 0.12 mg | ~ |
| kaempferol | 0.14 mg | 0.11 mg |
| Quercetin | 4.01 mg | 0.06 mg |
| myricetin | ~ | 0.01 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, both apple and banana contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Apple | Banana | |
|---|---|---|
| beta-carotene | 27 UG | 26 UG |
| lutein + zeaxanthin | 29 UG | 22 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Banana | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.027 G |
| Total | 0.009 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both apple and banana contain small amounts of linoleic acid.
| Apple | Banana | |
|---|---|---|
| linoleic acid | 0.043 G | 0.046 G |
| Total | 0.043 G | 0.046 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.
Apple g
()
|
Daily Values (%) |
Banana 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 apple or banana contain more calories in 100 grams?Apple has 40% less calories than banana - apple has 52 calories in 100g and banana has 89 calories.
Does apple or banana have more carbohydrates?
By weight, apple has 40% fewer carbohydrates than banana - apple has 13.8g of carbs for 100g and banana has 22.8g of carbohydrates.
Does apple or banana contain more potassium?
Banana is a rich source of potassium and it has 240% more potassium than apple - apple has 107mg of potassium in 100 grams and banana has 358mg of potassium.