Banana vs. Zucchini
Nutrition comparison of Banana and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and zucchini:
- Both zucchini and banana are high in potassium.
- Banana has more Vitamin B6.
- Banana is a great source of dietary fiber.
- Zucchini has 3.8 times less sugar than banana.
- Zucchini has 6.3 times less carbohydrates than banana.
- Zucchini has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than zucchini.
- Zucchini has signficantly less calories than banana.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini has signficantly less calories than banana - zucchini has 17 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and lighter in fat compared to zucchini per calorie. Banana has a macronutrient ratio of 4:93:3 and for zucchini, 24:60:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Zucchini | |
|---|---|---|
| Protein | 4% | 24% |
| Carbohydrates | 93% | 60% |
| Fat | 3% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has 6.3 times less carbohydrates than banana - zucchini has 3.1g 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 160% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Zucchini has 3.8 times less sugar than banana - zucchini has 2.5g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Zucchini and banana contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both zucchini and banana are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 106% more Vitamin C than banana - zucchini has 17.9mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Zucchini and banana contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Zucchini and banana contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Zucchini and banana contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more Vitamin B6. Both banana and zucchini contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Banana | Zucchini | |
|---|---|---|
| Thiamin | 0.031 MG | 0.045 MG |
| Riboflavin | 0.073 MG | 0.094 MG |
| Niacin | 0.665 MG | 0.451 MG |
| Pantothenic acid | 0.334 MG | 0.204 MG |
| Vitamin B6 | 0.367 MG | 0.163 MG |
| Folate | 20 UG | 24 UG |
Minerals
calcium
Zucchini has 220% more calcium than banana - zucchini has 16mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Zucchini and banana contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both zucchini and banana are high in potassium. Banana has 37% more potassium than zucchini - zucchini has 261mg 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, zucchini has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than zucchini per 100 grams.
| Banana | Zucchini | |
|---|---|---|
| beta-carotene | 26 UG | 120 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.061 G |
| Total | 0.027 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both banana and zucchini contain small amounts of linoleic acid.
| Banana | Zucchini | |
|---|---|---|
| linoleic acid | 0.046 G | 0.03 G |
| other omega 6 | ~ | 0.001 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 (%) |
Zucchini 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 zucchini or banana contain more calories in 100 grams?Zucchini has signficantly less calories than banana - zucchini has 17 calories in 100g and banana has 89 calories.
Does zucchini or banana have more carbohydrates?
By weight, zucchini has 6.3 times fewer carbohydrates than banana - zucchini has 3.1g of carbs for 100g and banana has 22.8g of carbohydrates.
Does zucchini or banana contain more potassium?
Both zucchini and banana are high in potassium. Banana has 40% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and banana has 358mg of potassium.