White Rice vs. Banana
Nutrition comparison of Cooked White Rice and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and banana:
- Banana has signficantly more Vitamin C than white rice.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- White rice has more thiamin, niacin and folate, however, banana contains more riboflavin and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and banana has 32% less calories than white rice - white rice has 130 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, white rice is similar to banana for protein, carbs and fat. White rice has a macronutrient ratio of 8:91:2 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Banana | |
|---|---|---|
| Protein | 8% | 5% |
| Carbohydrates | 91% | 93% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
White rice and banana contain similar amounts of carbs - white rice has 28.6g 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 767% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
White rice has less sugar than banana - banana has 12.2g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and banana contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both white rice and banana are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than white rice - banana has 8.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Banana and white rice contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Banana and white rice contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Banana and white rice contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and folate, however, banana contains more riboflavin and Vitamin B6. Both white rice and banana contain significant amounts of pantothenic acid.
| White Rice | Banana | |
|---|---|---|
| Thiamin | 0.167 MG | 0.031 MG |
| Riboflavin | 0.016 MG | 0.073 MG |
| Niacin | 1.835 MG | 0.665 MG |
| Pantothenic acid | 0.411 MG | 0.334 MG |
| Vitamin B6 | 0.05 MG | 0.367 MG |
| Folate | 58 UG | 20 UG |
Minerals
calcium
White rice and banana contain similar amounts of calcium - white rice has 3mg of calcium per 100 grams and banana has 5mg of calcium.
iron
White rice has 473% more iron than banana - white rice has 1.5mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 11 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Banana | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.027 G |
| Total | 0.01 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and banana contain small amounts of linoleic acid.
| White Rice | Banana | |
|---|---|---|
| linoleic acid | 0.046 G | 0.046 G |
| Total | 0.046 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.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Banana (Bananas, raw) .
Cooked White Rice 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 rice or banana contain more calories in 100 grams?White rice is high in calories and banana has 30% less calories than white rice - white rice has 130 calories in 100g and banana has 89 calories.
Does white rice or banana have more carbohydrates?
By weight, white rice and banana contain similar amounts of carbs - white rice has 28.6g of carbs for 100g and banana has 22.8g of carbohydrates.
Does white rice or banana contain more potassium?
Banana is a rich source of potassium and it has 11 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and banana has 358mg of potassium.