Avocado vs. Banana
Nutrition comparison of Avocado and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and banana:
- Both avocado and banana are high in dietary fiber and potassium.
- Avocado has 39.7 times less sugar than banana.
- Avocado has 62% less carbohydrates than banana.
- Avocado has more thiamin, niacin, pantothenic acid and folate.
- Banana has 17.9 times less saturated fat than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and banana has 47% less calories than avocado - avocado has 167 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to banana for protein. Avocado has a macronutrient ratio of 4:19:77 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Banana | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 19% | 93% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 62% less carbohydrates than banana - avocado has 8.6g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both avocado and banana are high in dietary fiber. Avocado has 162% more dietary fiber than banana - avocado has 6.8g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Avocado has 39.7 times less sugar than banana - avocado has 0.3g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Avocado and banana contain similar amounts of protein - avocado has 2g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has 17.9 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Avocado and banana contain similar amounts of Vitamin C - avocado has 8.8mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Avocado and banana contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Avocado has 18 times more Vitamin E than banana - avocado has 2mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Avocado has 41 times more Vitamin K than banana - avocado has 21ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, niacin, pantothenic acid and folate. Both avocado and banana contain significant amounts of riboflavin and Vitamin B6.
| Avocado | Banana | |
|---|---|---|
| Thiamin | 0.075 MG | 0.031 MG |
| Riboflavin | 0.143 MG | 0.073 MG |
| Niacin | 1.912 MG | 0.665 MG |
| Pantothenic acid | 1.463 MG | 0.334 MG |
| Vitamin B6 | 0.287 MG | 0.367 MG |
| Folate | 89 UG | 20 UG |
Minerals
calcium
Avocado has 160% more calcium than banana - avocado has 13mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Avocado and banana contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both avocado and banana are high in potassium. Avocado has 42% more potassium than banana - avocado has 507mg 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, both avocado and banana contain significant amounts of alpha-carotene.
| Avocado | Banana | |
|---|---|---|
| beta-carotene | 63 UG | 26 UG |
| alpha-carotene | 24 UG | 25 UG |
| lutein + zeaxanthin | 271 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than banana per 100 grams.
| Avocado | Banana | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.027 G |
| Total | 0.125 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than banana per 100 grams.
| Avocado | Banana | |
|---|---|---|
| linoleic acid | 1.674 G | 0.046 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado or banana contain more calories in 100 grams?Avocado is high in calories and banana has 50% less calories than avocado - avocado has 167 calories in 100g and banana has 89 calories.
Does avocado or banana have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than banana - avocado has 8.6g of carbs for 100g and banana has 22.8g of carbohydrates.
Does avocado or banana contain more potassium?
Both avocado and banana are high in potassium. Avocado has 40% more potassium than banana - avocado has 507mg of potassium in 100 grams and banana has 358mg of potassium.