Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and banana:
Egg white has 42% less calories than banana - egg white has 52 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to banana for fat. Egg white has a macronutrient ratio of 91:6:4 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Egg White | Banana | |
---|---|---|
Protein | 91% | 5% |
Carbohydrates | 6% | 93% |
Fat | 4% | 3% |
Alcohol | ~ | ~ |
Egg white has signficantly less carbohydrates than banana - egg white has 0.73g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
Banana is a great source of dietary fiber and it has more dietary fiber than egg white - banana has 2.6g of dietary fiber per 100 grams and egg white does not contain significant amounts.
Egg white has 16.2 times less sugar than banana - egg white has 0.71g of sugar per 100 grams and banana has 12.2g of sugar.
Egg white is a great source of protein and it has 900% more protein than banana - egg white has 10.9g of protein per 100 grams and banana has 1.1g of protein.
Both banana and egg white are low in saturated fat - banana has 0.11g of saturated fat per 100 grams and egg white does not contain significant amounts.
Banana has signficantly more Vitamin C than egg white - banana has 8.7mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Banana and egg white contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Banana and egg white contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Banana and egg white contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
Banana has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12. Both egg white and banana contain significant amounts of pantothenic acid.
Egg White | Banana | |
---|---|---|
Thiamin | 0.004 MG | 0.031 MG |
Riboflavin | 0.439 MG | 0.073 MG |
Niacin | 0.105 MG | 0.665 MG |
Pantothenic acid | 0.19 MG | 0.334 MG |
Vitamin B6 | 0.005 MG | 0.367 MG |
Folate | 4 UG | 20 UG |
Vitamin B12 | 0.09 UG | ~ |
Egg white and banana contain similar amounts of calcium - egg white has 7mg of calcium per 100 grams and banana has 5mg of calcium.
Egg white and banana contain similar amounts of iron - egg white has 0.08mg of iron per 100 grams and banana has 0.26mg of iron.
Banana is an excellent source of potassium and it has 120% more potassium than egg white - egg white has 163mg of potassium per 100 grams and banana has 358mg of potassium.
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg White or Banana .
Egg White 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 | |||