Banana vs. Coconut
Nutrition comparison of Banana and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and coconut:
- Both coconut and banana are high in dietary fiber and potassium.
- Banana has more riboflavin and Vitamin B6.
- Coconut is a great source of iron.
USDA sources for nutritional information: Banana (Bananas, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and banana has 75% less calories than coconut - coconut has 354 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much heavier in carbs, much lighter in fat and similar to coconut for protein. Banana has a macronutrient ratio of 5:93:3 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Coconut | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 93% | 16% |
| Fat | 3% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 33% less carbohydrates than banana - coconut has 15.2g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both coconut and banana are high in dietary fiber. Coconut has 246% more dietary fiber than banana - coconut has 9g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Coconut has 49% less sugar than banana - coconut has 6.2g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Coconut has 206% more protein than banana - coconut has 3.3g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Coconut is high in saturated fat and banana has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 164% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and coconut contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and banana contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Coconut and banana contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin and Vitamin B6. Both banana and coconut contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Banana | Coconut | |
|---|---|---|
| Thiamin | 0.031 MG | 0.066 MG |
| Riboflavin | 0.073 MG | 0.02 MG |
| Niacin | 0.665 MG | 0.54 MG |
| Pantothenic acid | 0.334 MG | 0.3 MG |
| Vitamin B6 | 0.367 MG | 0.054 MG |
| Folate | 20 UG | 26 UG |
Minerals
calcium
Coconut has 180% more calcium than banana - coconut has 14mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Coconut is a great source of iron and it has 835% more iron than banana - coconut has 2.4mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both coconut and banana are high in potassium. Coconut is very similar to coconut for potassium - coconut has 356mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than banana per 100 grams.
| Banana | Coconut | |
|---|---|---|
| linoleic acid | 0.046 G | 0.366 G |
| Total | 0.046 G | 0.366 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 (%) |
Coconut 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 coconut or banana contain more calories in 100 grams?Coconut is high in calories and banana has 80% less calories than coconut - coconut has 354 calories in 100g and banana has 89 calories.
Does coconut or banana have more carbohydrates?
By weight, coconut has 30% fewer carbohydrates than banana - coconut has 15.2g of carbs for 100g and banana has 22.8g of carbohydrates.
Does coconut or banana contain more potassium?
Both coconut and banana are high in potassium. Coconut is very similar to coconut for potassium - coconut has 356mg of potassium in 100 grams and banana has 358mg of potassium.