Banana vs. White Beans
Nutrition comparison of Banana and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and white beans:
- Both banana and white beans are high in dietary fiber and potassium.
- Banana has signficantly more Vitamin C than white bean.
- White bean has 41.1 times less sugar than banana.
- White bean has more thiamin and folate, however, banana contains more riboflavin, niacin and Vitamin B6.
- White bean has signficantly more protein than banana.
- White bean is a great source of iron.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: Banana (Bananas, raw) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and banana has 22% less calories than white bean - banana has 89 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, banana is lighter in protein, heavier in carbs and similar to white beans for fat. Banana has a macronutrient ratio of 5:93:3 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | White Beans | |
|---|---|---|
| Protein | 5% | 25% |
| Carbohydrates | 93% | 73% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Banana and white beans contain similar amounts of carbs - banana has 22.8g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both banana and white beans are high in dietary fiber. White bean has 85% more dietary fiber than banana - banana has 2.6g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 41.1 times less sugar than banana - banana has 12.2g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has signficantly more protein than banana - banana has 1.1g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both banana and white beans are low in saturated fat - banana has 0.11g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than white bean - banana has 8.7mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Banana and white beans contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Banana and white beans contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Banana and white beans contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin and folate, however, banana contains more riboflavin, niacin and Vitamin B6. Both banana and white beans contain significant amounts of pantothenic acid.
| Banana | White Beans | |
|---|---|---|
| Thiamin | 0.031 MG | 0.096 MG |
| Riboflavin | 0.073 MG | 0.037 MG |
| Niacin | 0.665 MG | 0.113 MG |
| Pantothenic acid | 0.334 MG | 0.185 MG |
| Vitamin B6 | 0.367 MG | 0.075 MG |
| Folate | 20 UG | 65 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 13 times more calcium than banana - banana has 5mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 10 times more iron than banana - banana has 0.26mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both banana and white beans are high in potassium. White bean has 27% more potassium than banana - banana has 358mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.056 G |
| Total | 0.027 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both banana and white beans contain significant amounts of linoleic acid.
| Banana | White Beans | |
|---|---|---|
| linoleic acid | 0.046 G | 0.067 G |
| Total | 0.046 G | 0.067 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.
Note: The specific food items compared are: Banana (Bananas, raw) and White Beans (Beans, white, mature seeds, canned) .
Banana g
()
|
Daily Values (%) |
White Beans 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 white beans contain more calories in 100 grams?White bean is high in calories and banana has 20% less calories than white bean - banana has 89 calories in 100g and white bean has 114 calories.
Does banana or white beans have more carbohydrates?
By weight, banana and white beans contain similar amounts of carbs - banana has 22.8g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does banana or white beans contain more calcium?
White bean is a rich source of calcium and it has 13 times more calcium than banana - banana has 5mg of calcium in 100 grams and white bean has 73mg of calcium.
Does banana or white beans contain more potassium?
Both banana and white beans are high in potassium. White bean has 30% more potassium than banana - banana has 358mg of potassium in 100 grams and white bean has 454mg of potassium.