Coconut Oil vs. Banana
Nutrition comparison of Coconut Oil and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and banana:
- Banana has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Banana has signficantly more Vitamin C than coconut oil.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Coconut oil has signficantly less carbohydrates than banana.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut oil is high in calories and banana has 90% less calories than coconut oil - coconut oil has 892 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, coconut oil is lighter in protein, much lighter in carbs and much heavier in fat compared to banana per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Banana | |
|---|---|---|
| Protein | ~ | 5% |
| Carbohydrates | ~ | 93% |
| Fat | 100% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has signficantly less carbohydrates than banana - banana has 22.8g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Banana is a great source of dietary fiber and it has more dietary fiber than coconut oil - banana has 2.6g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than banana - banana has 12.2g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Banana has more protein than coconut oil - banana has 1.1g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and banana has 100% less saturated fat than coconut oil - coconut oil has 82.5g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
trans fat
Both coconut oil and banana are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than coconut oil - banana has 8.7mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Banana and coconut oil contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Coconut oil and banana contain similar amounts of Vitamin E - coconut oil has 0.11mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Coconut oil and banana contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Banana | |
|---|---|---|
| Thiamin | ~ | 0.031 MG |
| Riboflavin | ~ | 0.073 MG |
| Niacin | ~ | 0.665 MG |
| Pantothenic acid | ~ | 0.334 MG |
| Vitamin B6 | ~ | 0.367 MG |
| Folate | ~ | 20 UG |
Minerals
calcium
Coconut oil and banana contain similar amounts of calcium - coconut oil has 1mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Coconut oil and banana contain similar amounts of iron - coconut oil has 0.05mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has more potassium than coconut oil - banana has 358mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both coconut oil and banana contain significant amounts of alpha linoleic acid (ALA).
| Coconut Oil | Banana | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.027 G |
| Total | 0.019 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, coconut oil has more linoleic acid than banana per 100 grams.
| Coconut Oil | Banana | |
|---|---|---|
| other omega 6 | 0.076 G | ~ |
| linoleic acid | 1.683 G | 0.046 G |
| Total | 1.759 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.
Note: The specific food items compared are: Coconut Oil (Oil, coconut) and Banana (Bananas, raw) .
Coconut Oil 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 coconut oil or banana contain more calories in 100 grams?Coconut oil is high in calories and banana has 90% less calories than coconut oil - coconut oil has 892 calories in 100g and banana has 89 calories.
Does banana or coconut oil have more carbohydrates?
By weight, coconut oil has signficantly fewer carbohydrates than banana - banana has 22.8g of carbs for 100g and coconut oil has no carbs..
Does banana or coconut oil contain more potassium?
Banana is a rich source of potassium and it has more potassium than coconut oil - banana has 358mg of potassium in 100 grams and coconut oil does not contain significant amounts.