Banana vs. Orange
Nutrition comparison of Banana and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and orange:
- Both orange and banana are high in dietary fiber.
- Banana is an excellent source of potassium.
- Orange has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than orange.
- Orange has more thiamin, however, banana contains more Vitamin B6.
- Orange is a great source of calcium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange has 48% less calories than banana - orange has 46 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is similar to orange for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Orange | |
|---|---|---|
| Protein | 5% | 6% |
| Carbohydrates | 93% | 91% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 49% less carbohydrates than banana - orange has 11.5g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both orange and banana are high in dietary fiber. Orange is very similar to orange for dietary fiber - orange has 2.4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Orange and banana contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Orange and banana contain similar amounts of protein - orange has 0.7g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both orange and banana are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 417% more Vitamin C than banana - orange has 45mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Orange and banana contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Orange and banana contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Banana and orange contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, however, banana contains more Vitamin B6. Both banana and orange contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Banana | Orange | |
|---|---|---|
| Thiamin | 0.031 MG | 0.1 MG |
| Riboflavin | 0.073 MG | 0.04 MG |
| Niacin | 0.665 MG | 0.4 MG |
| Pantothenic acid | 0.334 MG | 0.25 MG |
| Vitamin B6 | 0.367 MG | 0.051 MG |
| Folate | 20 UG | 17 UG |
Minerals
calcium
Orange is a great source of calcium and it has 760% more calcium than banana - orange has 43mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Orange and banana contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 112% more potassium than orange - orange has 169mg 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, orange has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than orange per 100 grams.
| Banana | Orange | |
|---|---|---|
| beta-carotene | 26 UG | 71 UG |
| alpha-carotene | 25 UG | 11 UG |
| lutein + zeaxanthin | 22 UG | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than orange per 100 grams.
| Banana | Orange | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.011 G |
| Total | 0.027 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both banana and orange contain small amounts of linoleic acid.
| Banana | Orange | |
|---|---|---|
| linoleic acid | 0.046 G | 0.031 G |
| Total | 0.046 G | 0.031 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 (%) |
Orange 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 orange or banana contain more calories in 100 grams?Orange has 50% less calories than banana - orange has 46 calories in 100g and banana has 89 calories.
Does orange or banana have more carbohydrates?
By weight, orange has 50% fewer carbohydrates than banana - orange has 11.5g of carbs for 100g and banana has 22.8g of carbohydrates.
Does orange or banana contain more potassium?
Banana is a rich source of potassium and it has 110% more potassium than orange - orange has 169mg of potassium in 100 grams and banana has 358mg of potassium.