Banana vs. Blueberry
Nutrition comparison of Banana and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and blueberry:
- Both blueberry and banana are high in dietary fiber.
- Banana has more alpha-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than banana.
- Banana has more pantothenic acid, Vitamin B6 and folate.
- Banana is an excellent source of potassium.
USDA sources for nutritional information: Banana (Bananas, raw) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blueberry has 36% less calories than banana - blueberry has 57 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is similar to blueberry for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Blueberry | |
|---|---|---|
| Protein | 5% | 5% |
| Carbohydrates | 93% | 91% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry has 37% less carbohydrates than banana - blueberry has 14.5g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both blueberry and banana are high in dietary fiber. Blueberry is very similar to blueberry for dietary fiber - blueberry has 2.4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Blueberry and banana contain similar amounts of sugar - blueberry has 10g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Blueberry and banana contain similar amounts of protein - blueberry has 0.74g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both blueberry and banana are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Blueberry and banana contain similar amounts of Vitamin C - blueberry has 9.7mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Blueberry and banana contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Blueberry and banana contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Blueberry and banana contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more pantothenic acid, Vitamin B6 and folate. Both banana and blueberry contain significant amounts of thiamin, riboflavin and niacin.
| Banana | Blueberry | |
|---|---|---|
| Thiamin | 0.031 MG | 0.037 MG |
| Riboflavin | 0.073 MG | 0.041 MG |
| Niacin | 0.665 MG | 0.418 MG |
| Pantothenic acid | 0.334 MG | 0.124 MG |
| Vitamin B6 | 0.367 MG | 0.052 MG |
| Folate | 20 UG | 6 UG |
Minerals
calcium
Blueberry and banana contain similar amounts of calcium - blueberry has 6mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Blueberry and banana contain similar amounts of iron - blueberry has 0.28mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 365% more potassium than blueberry - blueberry has 77mg 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 | Blueberry | |
|---|---|---|
| kaempferol | 0.11 mg | 1.66 mg |
| myricetin | 0.01 mg | 1.3 mg |
| Quercetin | 0.06 mg | 7.67 mg |
| luteolin | ~ | 0.2 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 has more alpha-carotene than blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than banana per 100 grams. Both banana and blueberry contain significant amounts of beta-carotene.
| Banana | Blueberry | |
|---|---|---|
| beta-carotene | 26 UG | 32 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 80 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.058 G |
| Total | 0.027 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, both banana and blueberry contain significant amounts of linoleic acid.
| Banana | Blueberry | |
|---|---|---|
| linoleic acid | 0.046 G | 0.088 G |
| Total | 0.046 G | 0.088 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 (%) |
Blueberry 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 blueberry or banana contain more calories in 100 grams?Blueberry has 40% less calories than banana - blueberry has 57 calories in 100g and banana has 89 calories.
Does blueberry or banana have more carbohydrates?
By weight, blueberry has 40% fewer carbohydrates than banana - blueberry has 14.5g of carbs for 100g and banana has 22.8g of carbohydrates.
Does blueberry or banana contain more potassium?
Banana is a rich source of potassium and it has 370% more potassium than blueberry - blueberry has 77mg of potassium in 100 grams and banana has 358mg of potassium.