Banana vs. Beets
Nutrition comparison of Banana and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and beets:
- Both beets and banana are high in dietary fiber and potassium.
- Banana has more niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
- Beet has 52% less calories than banana.
- Beet has 58% less carbohydrates than banana.
USDA sources for nutritional information: Banana (Bananas, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beet has 52% less calories than banana - beet has 43 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, heavier in carbs and similar to beets for fat. Banana has a macronutrient ratio of 5:93:3 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Beets | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 93% | 83% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 58% less carbohydrates than banana - beet has 9.6g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both beets and banana are high in dietary fiber. Beet has a little more dietary fiber (8%) than banana by weight - beet has 2.8g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Beet has 45% less sugar than banana - beet has 6.8g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Beets and banana contain similar amounts of protein - beet has 1.6g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both beets and banana are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 78% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Beets and banana contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Beets and banana contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Beets and banana contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more niacin, pantothenic acid and Vitamin B6, however, beet contains more folate. Both banana and beets contain significant amounts of thiamin and riboflavin.
| Banana | Beets | |
|---|---|---|
| Thiamin | 0.031 MG | 0.031 MG |
| Riboflavin | 0.073 MG | 0.04 MG |
| Niacin | 0.665 MG | 0.334 MG |
| Pantothenic acid | 0.334 MG | 0.155 MG |
| Vitamin B6 | 0.367 MG | 0.067 MG |
| Folate | 20 UG | 109 UG |
Minerals
calcium
Beet has 220% more calcium than banana - beet has 16mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Beet has 208% more iron than banana - beet has 0.8mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both beets and banana are high in potassium. Beet is very similar to beet for potassium - beet has 325mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both banana and beets contain small amounts of quercetin.
| Banana | Beets | |
|---|---|---|
| kaempferol | 0.11 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.06 mg | 0.13 mg |
| luteolin | ~ | 0.37 mg |
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 banana and beets contain significant amounts of beta-carotene.
| Banana | Beets | |
|---|---|---|
| beta-carotene | 26 UG | 20 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than beet per 100 grams.
| Banana | Beets | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.005 G |
| Total | 0.027 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both banana and beets contain significant amounts of linoleic acid.
| Banana | Beets | |
|---|---|---|
| linoleic acid | 0.046 G | 0.055 G |
| Total | 0.046 G | 0.055 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 (%) |
Beets 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 beets or banana contain more calories in 100 grams?Beet has 50% less calories than banana - beet has 43 calories in 100g and banana has 89 calories.
Does beets or banana have more carbohydrates?
By weight, beet has 60% fewer carbohydrates than banana - beet has 9.6g of carbs for 100g and banana has 22.8g of carbohydrates.
Does beets or banana contain more potassium?
Both beets and banana are high in potassium. Beet is very similar to beet for potassium - beet has 325mg of potassium in 100 grams and banana has 358mg of potassium.