Brown Rice vs. Banana
Nutrition comparison of Cooked Brown 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
brown rice
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and banana:
- Banana has signficantly more Vitamin C than brown rice.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Brown rice has 49.9 times less sugar than banana.
- Brown rice has more thiamin and niacin, however, banana contains more Vitamin B6 and folate.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and banana has 28% less calories than brown rice - brown rice has 123 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, brown rice is heavier in protein, lighter in carbs and heavier in fat compared to banana per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Banana | |
|---|---|---|
| Protein | 9% | 5% |
| Carbohydrates | 84% | 93% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Brown rice and banana contain similar amounts of carbs - brown rice has 25.6g 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 63% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Brown rice has 49.9 times less sugar than banana - brown rice has 0.24g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Brown rice has 151% more protein than banana - brown rice has 2.7g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both brown rice and banana are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than brown rice - banana has 8.7mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Banana and brown rice contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and banana contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Brown rice and banana contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin and niacin, however, banana contains more Vitamin B6 and folate. Both brown rice and banana contain significant amounts of riboflavin and pantothenic acid.
| Brown Rice | Banana | |
|---|---|---|
| Thiamin | 0.178 MG | 0.031 MG |
| Riboflavin | 0.069 MG | 0.073 MG |
| Niacin | 2.561 MG | 0.665 MG |
| Pantothenic acid | 0.38 MG | 0.334 MG |
| Vitamin B6 | 0.123 MG | 0.367 MG |
| Folate | 9 UG | 20 UG |
Minerals
calcium
Brown rice and banana contain similar amounts of calcium - brown rice has 3mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Brown rice and banana contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 316% more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.
| Brown Rice | Banana | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.027 G |
| Total | 0.011 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than banana per 100 grams.
| Brown Rice | Banana | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.046 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Banana (Bananas, raw) .
Cooked Brown 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 brown rice or banana contain more calories in 100 grams?Brown rice is high in calories and banana has 30% less calories than brown rice - brown rice has 123 calories in 100g and banana has 89 calories.
Does brown rice or banana have more carbohydrates?
By weight, brown rice and banana contain similar amounts of carbs - brown rice has 25.6g of carbs for 100g and banana has 22.8g of carbohydrates.
Does brown rice or banana contain more potassium?
Banana is a rich source of potassium and it has 320% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and banana has 358mg of potassium.