White Bread vs. Banana
Nutrition comparison of White Bread and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and banana:
- Both white bread and banana are high in dietary fiber.
- Banana has signficantly more Vitamin C than white bread.
- Banana is an excellent source of potassium.
- White bread has 59% less sugar than banana.
- White bread has more thiamin, riboflavin, niacin and folate, however, banana contains more Vitamin B6.
- White bread is a great source of protein.
- White bread is an excellent source of calcium and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and banana has 63% less calories than white bread - white bread has 238 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, white bread is heavier in protein, lighter in carbs and heavier in fat compared to banana per calorie. White bread has a macronutrient ratio of 18:74:8 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Banana | |
|---|---|---|
| Protein | 18% | 5% |
| Carbohydrates | 74% | 93% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and banana has 48% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both white bread and banana are high in dietary fiber. White bread has 254% more dietary fiber than banana - white bread has 9.2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
White bread has 59% less sugar than banana - white bread has 5g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
White bread is a great source of protein and it has 878% more protein than banana - white bread has 10.7g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both white bread and banana are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
trans fat
Both white bread and banana are low in trans fat - white bread has 0.03g of trans fat per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than white bread - banana has 8.7mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Banana and white bread contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and banana contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
White bread and banana contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate, however, banana contains more Vitamin B6. Both white bread and banana contain significant amounts of pantothenic acid.
| White Bread | Banana | |
|---|---|---|
| Thiamin | 0.51 MG | 0.031 MG |
| Riboflavin | 0.255 MG | 0.073 MG |
| Niacin | 4.455 MG | 0.665 MG |
| Pantothenic acid | 0.455 MG | 0.334 MG |
| Vitamin B6 | 0.08 MG | 0.367 MG |
| Folate | 127 UG | 20 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 135 times more calcium than banana - white bread has 684mg of calcium per 100 grams and banana has 5mg of calcium.
iron
White bread is an excellent source of iron and it has 17 times more iron than banana - white bread has 4.9mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 182% more potassium than white bread - white bread has 127mg 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, both white bread and banana contain significant amounts of lutein + zeaxanthin.
| White Bread | Banana | |
|---|---|---|
| beta-carotene | 2 UG | 26 UG |
| lutein + zeaxanthin | 25 UG | 22 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than banana per 100 grams.
| White Bread | Banana | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.027 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than banana per 100 grams.
| White Bread | Banana | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.046 G |
| Total | 0.881 G | 0.046 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either White Bread or Banana .
Note: The specific food items compared are: White Bread (Bread, white wheat) and Banana (Bananas, raw) .
White Bread 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 white bread or banana contain more calories in 100 grams?White bread is high in calories and banana has 60% less calories than white bread - white bread has 238 calories in 100g and banana has 89 calories.
Does white bread or banana have more carbohydrates?
By weight, white bread is high in carbohydrates and banana has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and banana has 22.8g of carbohydrates.
Does white bread or banana contain more calcium?
White bread is a rich source of calcium and it has 135 times more calcium than banana - white bread has 684mg of calcium in 100 grams and banana has 5mg of calcium.
Does white bread or banana contain more iron?
White bread is an abundant source of iron and it has 17 times more iron than banana - white bread has 4.9mg of iron in 100 grams and banana has 0.26mg of iron.
Does white bread or banana contain more potassium?
Banana is a rich source of potassium and it has 180% more potassium than white bread - white bread has 127mg of potassium in 100 grams and banana has 358mg of potassium.