Banana vs. Granny Smith Apple
Nutrition comparison of Banana and Granny Smith Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
granny smith apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and granny smith apple:
- Both granny smith apple and banana are high in dietary fiber.
- Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Banana has signficantly more Vitamin C than granny smith apple.
- Banana is an excellent source of potassium.
- Granny smith apple has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than granny smith apple.
USDA sources for nutritional information: Banana (Bananas, raw) and Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granny smith apple has 35% less calories than banana - granny smith apple has 58 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is similar to granny smith apple for protein, carbs and fat. Banana has a macronutrient ratio of 4:93:3 and for granny smith apple, 3:94:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Granny Smith Apple | |
|---|---|---|
| Protein | 4% | 3% |
| Carbohydrates | 93% | 94% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple has 40% less carbohydrates than banana - granny smith apple has 13.6g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both granny smith apple and banana are high in dietary fiber. Granny smith apple has a little more dietary fiber (8%) than banana by weight - granny smith apple has 2.8g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Granny smith apple and banana contain similar amounts of sugar - granny smith apple has 9.6g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Granny smith apple and banana contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both banana and granny smith apple are low in saturated fat - banana has 0.11g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than granny smith apple - banana has 8.7mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Granny smith apple and banana contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Granny smith apple and banana contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Granny smith apple and banana contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both banana and granny smith apple contain significant amounts of thiamin.
| Banana | Granny Smith Apple | |
|---|---|---|
| Thiamin | 0.031 MG | 0.019 MG |
| Riboflavin | 0.073 MG | 0.025 MG |
| Niacin | 0.665 MG | 0.126 MG |
| Pantothenic acid | 0.334 MG | 0.056 MG |
| Vitamin B6 | 0.367 MG | 0.037 MG |
| Folate | 20 UG | 3 UG |
Minerals
calcium
Granny smith apple and banana contain similar amounts of calcium - granny smith apple has 5mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Granny smith apple and banana contain similar amounts of iron - granny smith apple has 0.15mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 198% more potassium than granny smith apple - granny smith apple has 120mg 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,
| Banana | Granny Smith Apple | |
|---|---|---|
| kaempferol | 0.11 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.06 mg | 2.54 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, granny smith apple has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than granny smith apple per 100 grams.
| Banana | Granny Smith Apple | |
|---|---|---|
| beta-carotene | 26 UG | 59 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 64 UG |
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 Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) .
Banana g
()
|
Daily Values (%) |
Granny Smith Apple 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 granny smith apple or banana contain more calories in 100 grams?Granny smith apple has 40% less calories than banana - granny smith apple has 58 calories in 100g and banana has 89 calories.
Does granny smith apple or banana have more carbohydrates?
By weight, granny smith apple has 40% fewer carbohydrates than banana - granny smith apple has 13.6g of carbs for 100g and banana has 22.8g of carbohydrates.
Does granny smith apple or banana contain more potassium?
Banana is a rich source of potassium and it has 200% more potassium than granny smith apple - granny smith apple has 120mg of potassium in 100 grams and banana has 358mg of potassium.