Banana vs. Flaxseeds
Nutrition comparison of Banana and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and flaxseeds:
- Both flaxseeds and banana are high in dietary fiber and potassium.
- Banana has more beta-carotene and alpha-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than banana.
- Banana has signficantly less saturated fat than flaxseed.
- Flaxseed has 6.8 times less sugar than banana.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Flaxseed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Banana (Bananas, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and banana has 83% less calories than flaxseed - flaxseed has 534 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Banana has a macronutrient ratio of 5:93:3 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Flaxseeds | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 93% | 21% |
| Fat | 3% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Banana has 21% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both flaxseeds and banana are high in dietary fiber. Flaxseed has 950% more dietary fiber than banana - flaxseed has 27.3g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Flaxseed has 6.8 times less sugar than banana - flaxseed has 1.6g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 15 times more protein than banana - flaxseed has 18.3g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 13 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and flaxseeds contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and banana contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Flaxseeds and banana contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both banana and flaxseeds contain significant amounts of Vitamin B6.
| Banana | Flaxseeds | |
|---|---|---|
| Thiamin | 0.031 MG | 1.644 MG |
| Riboflavin | 0.073 MG | 0.161 MG |
| Niacin | 0.665 MG | 3.08 MG |
| Pantothenic acid | 0.334 MG | 0.985 MG |
| Vitamin B6 | 0.367 MG | 0.473 MG |
| Folate | 20 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 50 times more calcium than banana - flaxseed has 255mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 21 times more iron than banana - flaxseed has 5.7mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both flaxseeds and banana are high in potassium. Flaxseed has 127% more potassium than banana - flaxseed has 813mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
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 beta-carotene and alpha-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than banana per 100 grams.
| Banana | Flaxseeds | |
|---|---|---|
| beta-carotene | 26 UG | ~ |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 22.813 G |
| Total | 0.027 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than banana per 100 grams.
| Banana | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.046 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.046 G | 5.91 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 (%) |
Flaxseeds 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 flaxseeds or banana contain more calories in 100 grams?Flaxseed is high in calories and banana has 80% less calories than flaxseed - flaxseed has 534 calories in 100g and banana has 89 calories.
Does flaxseeds or banana have more carbohydrates?
By weight, banana has 20% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and banana has 22.8g of carbohydrates.
Does flaxseeds or banana contain more calcium?
Flaxseed is a rich source of calcium and it has 50 times more calcium than banana - flaxseed has 255mg of calcium in 100 grams and banana has 5mg of calcium.
Does flaxseeds or banana contain more iron?
Flaxseed is an abundant source of iron and it has 21 times more iron than banana - flaxseed has 5.7mg of iron in 100 grams and banana has 0.26mg of iron.
Does flaxseeds or banana contain more potassium?
Both flaxseeds and banana are high in potassium. Flaxseed has 130% more potassium than banana - flaxseed has 813mg of potassium in 100 grams and banana has 358mg of potassium.