Banana vs. Chicken Breast
Nutrition comparison of Banana and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and chicken breast:
- Both chicken breast and banana are high in potassium.
- Banana has signficantly more Vitamin C than chicken breast.
- Banana is a great source of dietary fiber.
- Chicken breast has more niacin, pantothenic acid and Vitamin B12, however, banana contains more folate.
- Chicken breast has signficantly less carbohydrates than banana.
- Chicken breast is an excellent source of protein.
- For omega-3 fatty acids, chicken breast has more dha than banana.
USDA sources for nutritional information: Banana (Bananas, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and banana has 46% less calories than chicken breast - chicken breast has 165 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 chicken breast per calorie. Banana has a macronutrient ratio of 5:93:3 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Chicken Breast | |
|---|---|---|
| Protein | 5% | 79% |
| Carbohydrates | 93% | ~ |
| Fat | 3% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has signficantly less carbohydrates than banana - banana has 22.8g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Banana is a great source of dietary fiber and it has more dietary fiber than chicken breast - banana has 2.6g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than banana - banana has 12.2g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 27 times more protein than banana - chicken breast has 31g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Chicken breast and banana contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
cholesterol
Banana has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than chicken breast - banana has 8.7mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast and banana contain similar amounts of Vitamin A - chicken breast has 6ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than banana - chicken breast has 5iu of Vitamin D per 100 grams and banana does not contain significant amounts.
Vitamin E
Chicken breast and banana contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Chicken breast and banana contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, pantothenic acid and Vitamin B12, however, banana contains more folate. Both banana and chicken breast contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Banana | Chicken Breast | |
|---|---|---|
| Thiamin | 0.031 MG | 0.07 MG |
| Riboflavin | 0.073 MG | 0.114 MG |
| Niacin | 0.665 MG | 13.712 MG |
| Pantothenic acid | 0.334 MG | 0.965 MG |
| Vitamin B6 | 0.367 MG | 0.6 MG |
| Folate | 20 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Chicken breast has 200% more calcium than banana - chicken breast has 15mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Chicken breast has 300% more iron than banana - chicken breast has 1mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both chicken breast and banana are high in potassium. Banana has 40% more potassium than chicken breast - chicken breast has 256mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more DHA than banana per 100 grams. Both banana and chicken breast contain significant amounts of alpha linoleic acid (ALA).
| Banana | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.027 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than banana per 100 grams.
| Banana | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.046 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.046 G | 0.65 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.
Note: The specific food items compared are: Banana (Bananas, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Banana g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast or banana contain more calories in 100 grams?Chicken breast is high in calories and banana has 50% less calories than chicken breast - chicken breast has 165 calories in 100g and banana has 89 calories.
Is chicken breast or banana better for protein?
Chicken breast is a fantastic source of protein and it has 27 times more protein than banana - chicken breast has 31g of protein per 100 grams and banana has 1.1g of protein.
Does banana or chicken breast have more carbohydrates?
By weight, chicken breast has signficantly fewer carbohydrates than banana - banana has 22.8g of carbs for 100g and chicken breast has no carbs..
Does chicken breast or banana contain more potassium?
Both chicken breast and banana are high in potassium. Banana has 40% more potassium than chicken breast - chicken breast has 256mg of potassium in 100 grams and banana has 358mg of potassium.