Milk vs. Banana
Nutrition comparison of Milk and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and banana:
- Banana has 10.2 times less saturated fat than milk.
- Banana has signficantly more Vitamin C than milk.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Milk has 3.7 times less carbohydrates than banana.
- Milk has 59% less sugar than banana.
- Milk has more riboflavin and Vitamin B12, however, banana contains more niacin, Vitamin B6 and folate.
- Milk is an excellent source of calcium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk has 44% less calories than banana - milk has 50 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to banana per calorie. Milk has a macronutrient ratio of 27:38:35 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Banana | |
|---|---|---|
| Protein | 27% | 5% |
| Carbohydrates | 38% | 93% |
| Fat | 35% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 3.7 times less carbohydrates than banana - milk has 4.8g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has more dietary fiber than milk - banana has 2.6g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk has 59% less sugar than banana - milk has 5.1g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Milk has 203% more protein than banana - milk has 3.3g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has 10.2 times less saturated fat than milk - milk has 1.3g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
trans fat
Both milk and banana are low in trans fat - milk has 0.09g of trans fat per 100 grams and banana does not contain significant amounts.
cholesterol
Both milk and banana are low in cholesterol - milk has 8mg of cholesterol per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than milk - milk has 0.2mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Milk has 17 times more Vitamin A than banana - milk has 55ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than banana - milk has 49iu of Vitamin D per 100 grams and banana does not contain significant amounts.
Vitamin E
Milk and banana contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Milk and banana contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Milk has more riboflavin and Vitamin B12, however, banana contains more niacin, Vitamin B6 and folate. Both milk and banana contain significant amounts of thiamin and pantothenic acid.
| Milk | Banana | |
|---|---|---|
| Thiamin | 0.039 MG | 0.031 MG |
| Riboflavin | 0.185 MG | 0.073 MG |
| Niacin | 0.092 MG | 0.665 MG |
| Pantothenic acid | 0.356 MG | 0.334 MG |
| Vitamin B6 | 0.038 MG | 0.367 MG |
| Folate | 5 UG | 20 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Milk is an excellent source of calcium and it has 23 times more calcium than banana - milk has 120mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Milk and banana contain similar amounts of iron - milk has 0.02mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 156% more potassium than milk - milk has 140mg 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,
| Milk | Banana | |
|---|---|---|
| beta-carotene | 4 UG | 26 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Banana | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.027 G |
| Total | 0.008 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both milk and banana contain significant amounts of linoleic acid.
| Milk | Banana | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.046 G |
| Total | 0.066 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.
Milk 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 milk or banana contain more calories in 100 grams?Milk has 40% less calories than banana - milk has 50 calories in 100g and banana has 89 calories.
Does milk or banana have more carbohydrates?
By weight, milk has 3.7 times fewer carbohydrates than banana - milk has 4.8g of carbs for 100g and banana has 22.8g of carbohydrates.
Does milk or banana contain more calcium?
Milk is a rich source of calcium and it has 23 times more calcium than banana - milk has 120mg of calcium in 100 grams and banana has 5mg of calcium.
Does milk or banana contain more potassium?
Banana is a rich source of potassium and it has 160% more potassium than milk - milk has 140mg of potassium in 100 grams and banana has 358mg of potassium.