Egg vs. Banana
Nutrition comparison of Egg and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and banana:
- Banana has 26.9 times less saturated fat than egg.
- Banana has signficantly more Vitamin C than egg.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Egg has 32 times less sugar than banana.
- Egg has more lutein + zeaxanthin than banana, however, banana contains more beta-carotene and alpha-carotene than egg.
- Egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, banana contains more niacin and Vitamin B6.
- Egg has signficantly less carbohydrates than banana.
- Egg has signficantly more iron than banana.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than banana.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and banana has 38% less calories than egg - egg has 143 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to banana per calorie. Egg has a macronutrient ratio of 36:2:62 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Banana | |
|---|---|---|
| Protein | 36% | 5% |
| Carbohydrates | 2% | 93% |
| Fat | 62% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has signficantly less carbohydrates than banana - egg has 0.72g 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 more dietary fiber than egg - banana has 2.6g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 32 times less sugar than banana - egg has 0.37g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 10 times more protein than banana - egg has 12.6g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has 26.9 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
trans fat
Both egg and banana are low in trans fat - egg has 0.04g of trans fat per 100 grams and banana does not contain significant amounts.
cholesterol
Egg is high in cholesterol and banana has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than egg - banana has 8.7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 52 times more Vitamin A than banana - egg has 160ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than banana - egg has 82iu of Vitamin D per 100 grams and banana does not contain significant amounts.
Vitamin E
Egg and banana contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Egg and banana contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, banana contains more niacin and Vitamin B6. Both egg and banana contain significant amounts of thiamin.
| Egg | Banana | |
|---|---|---|
| Thiamin | 0.04 MG | 0.031 MG |
| Riboflavin | 0.457 MG | 0.073 MG |
| Niacin | 0.075 MG | 0.665 MG |
| Pantothenic acid | 1.533 MG | 0.334 MG |
| Vitamin B6 | 0.17 MG | 0.367 MG |
| Folate | 47 UG | 20 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 10 times more calcium than banana - egg has 56mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Egg has signficantly more iron than banana - egg has 1.8mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 159% more potassium than egg - egg has 138mg 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, egg has more lutein + zeaxanthin than banana per 100 grams, however, banana contains more beta-carotene and alpha-carotene than egg per 100 grams.
| Egg | Banana | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 22 UG |
| beta-carotene | ~ | 26 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than banana per 100 grams. Both egg and banana contain significant amounts of alpha linoleic acid (ALA).
| Egg | Banana | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.027 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than banana per 100 grams.
| Egg | Banana | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.046 G |
| Total | 1.577 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.
Egg 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 egg or banana contain more calories in 100 grams?Egg is high in calories and banana has 40% less calories than egg - egg has 143 calories in 100g and banana has 89 calories.
Is egg or banana better for protein?
Egg is a fantastic source of protein and it has 10 times more protein than banana - egg has 12.6g of protein per 100 grams and banana has 1.1g of protein.
Does egg or banana have more carbohydrates?
By weight, egg has signficantly fewer carbohydrates than banana - egg has 0.72g of carbs for 100g and banana has 22.8g of carbohydrates.
Does egg or banana contain more potassium?
Banana is a rich source of potassium and it has 160% more potassium than egg - egg has 138mg of potassium in 100 grams and banana has 358mg of potassium.