Oatmeal vs. Banana
Nutrition comparison of Oatmeal and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and banana:
- Both banana and oatmeal are high in dietary fiber and potassium.
- Banana has signficantly more Vitamin C than oatmeal.
- Oatmeal has 11.2 times less sugar than banana.
- Oatmeal has more thiamin, however, banana contains more pantothenic acid and Vitamin B6.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and banana has 76% less calories than oatmeal - banana has 89 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to banana per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Banana | |
|---|---|---|
| Protein | 17% | 5% |
| Carbohydrates | 69% | 93% |
| Fat | 15% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and banana has 66% less carbohydrates than oatmeal - banana has 22.8g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both banana and oatmeal are high in dietary fiber. Oatmeal has 277% more dietary fiber than banana - banana has 2.6g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 11.2 times less sugar than banana - banana has 12.2g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 13 times more protein than banana - banana has 1.1g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Banana and oatmeal contain similar amounts of saturated fat - banana has 0.11g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than oatmeal - banana has 8.7mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Banana and oatmeal contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Banana and oatmeal contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Banana and oatmeal contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, banana contains more pantothenic acid and Vitamin B6. Both oatmeal and banana contain significant amounts of riboflavin, niacin and folate.
| Oatmeal | Banana | |
|---|---|---|
| Thiamin | 0.73 MG | 0.031 MG |
| Riboflavin | 0.14 MG | 0.073 MG |
| Niacin | 0.78 MG | 0.665 MG |
| Pantothenic acid | ~ | 0.334 MG |
| Vitamin B6 | 0.12 MG | 0.367 MG |
| Folate | 32 UG | 20 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 940% more calcium than banana - banana has 5mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 15 times more iron than banana - banana has 0.26mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both banana and oatmeal are high in potassium. Banana is very similar to oatmeal for potassium - banana has 358mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 banana or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and banana has 80% less calories than oatmeal - banana has 89 calories in 100g and oatmeal has 367 calories.
Does banana or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and banana has 70% fewer carbohydrates than oatmeal - banana has 22.8g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does banana or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 15 times more iron than banana - banana has 0.26mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does banana or oatmeal contain more potassium?
Both banana and oatmeal are high in potassium. Banana is very similar to oatmeal for potassium - banana has 358mg of potassium in 100 grams and oatmeal has 350mg of potassium.