Banana vs. Broccoli
Nutrition comparison of Banana and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and broccoli:
- Both broccoli and banana are high in dietary fiber and potassium.
- Banana has more Vitamin B6, however, broccoli contains more folate.
- Broccoli has 6.1 times less sugar than banana.
- Broccoli has 62% less calories than banana.
- Broccoli has 71% less carbohydrates than banana.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 62% less calories than banana - broccoli has 34 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Banana has a macronutrient ratio of 5:93:3 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Broccoli | |
|---|---|---|
| Protein | 5% | 28% |
| Carbohydrates | 93% | 65% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 71% less carbohydrates than banana - broccoli has 6.6g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both broccoli and banana are high in dietary fiber. is very similar to broccoli for dietary fiber - broccoli has 2.6g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Broccoli has 6.1 times less sugar than banana - broccoli has 1.7g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Broccoli has 159% more protein than banana - broccoli has 2.8g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both broccoli and banana are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 925% more Vitamin C than banana - broccoli has 89.2mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Broccoli has 933% more Vitamin A than banana - broccoli has 31ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Broccoli and banana contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 202 times more Vitamin K than banana - broccoli has 101.6ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more Vitamin B6, however, broccoli contains more folate. Both banana and broccoli contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Banana | Broccoli | |
|---|---|---|
| Thiamin | 0.031 MG | 0.071 MG |
| Riboflavin | 0.073 MG | 0.117 MG |
| Niacin | 0.665 MG | 0.639 MG |
| Pantothenic acid | 0.334 MG | 0.573 MG |
| Vitamin B6 | 0.367 MG | 0.175 MG |
| Folate | 20 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 840% more calcium than banana - broccoli has 47mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Broccoli has 181% more iron than banana - broccoli has 0.73mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both broccoli and banana are high in potassium. Banana has 13% more potassium than broccoli - broccoli has 316mg 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 banana and broccoli contain small amounts of myricetin.
| Banana | Broccoli | |
|---|---|---|
| kaempferol | 0.11 mg | 7.84 mg |
| myricetin | 0.01 mg | 0.06 mg |
| Quercetin | 0.06 mg | 3.26 mg |
| luteolin | ~ | 0.8 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 banana and broccoli contain significant amounts of alpha-carotene.
| Banana | Broccoli | |
|---|---|---|
| beta-carotene | 26 UG | 361 UG |
| alpha-carotene | 25 UG | 25 UG |
| lutein + zeaxanthin | 22 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both banana and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Banana | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.0215 G |
| Total | 0.027 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both banana and broccoli contain small amounts of linoleic acid.
| Banana | Broccoli | |
|---|---|---|
| linoleic acid | 0.046 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.046 G | 0.055 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 (%) |
Broccoli 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 broccoli or banana contain more calories in 100 grams?Broccoli has 60% less calories than banana - broccoli has 34 calories in 100g and banana has 89 calories.
Does broccoli or banana have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than banana - broccoli has 6.6g of carbs for 100g and banana has 22.8g of carbohydrates.
Does broccoli or banana contain more potassium?
Both broccoli and banana are high in potassium. Banana has 10% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and banana has 358mg of potassium.