Banana vs. Grape Juice
Nutrition comparison of Banana and Grape Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
grape juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and grape juice:
- Banana has more beta-carotene and alpha-carotene than grape juice, however, grape juice contains more lutein + zeaxanthin than banana.
- Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Banana has signficantly more Vitamin C than grape juice.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
USDA sources for nutritional information: Banana (Bananas, raw) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Grape juice has 33% less calories than banana - grape juice has 60 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is similar to grape juice for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for grape juice, 2:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Grape Juice | |
|---|---|---|
| Protein | 5% | 2% |
| Carbohydrates | 93% | 96% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Grape juice has 35% less carbohydrates than banana - grape juice has 14.8g 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 12 times more dietary fiber than grape juice - grape juice has 0.2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Grape juice and banana contain similar amounts of sugar - grape juice has 14.2g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Grape juice and banana contain similar amounts of protein - grape juice has 0.37g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both grape juice and banana are low in saturated fat - grape juice has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than grape juice - grape juice has 0.1mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and grape juice contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Banana and grape juice contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Grape juice and banana contain similar amounts of Vitamin K - grape juice has 0.4ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both banana and grape juice contain significant amounts of thiamin.
| Banana | Grape Juice | |
|---|---|---|
| Thiamin | 0.031 MG | 0.017 MG |
| Riboflavin | 0.073 MG | 0.015 MG |
| Niacin | 0.665 MG | 0.133 MG |
| Pantothenic acid | 0.334 MG | 0.048 MG |
| Vitamin B6 | 0.367 MG | 0.032 MG |
| Folate | 20 UG | ~ |
Minerals
calcium
Grape juice and banana contain similar amounts of calcium - grape juice has 11mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Grape juice and banana contain similar amounts of iron - grape juice has 0.25mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 244% more potassium than grape juice - grape juice has 104mg 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 grape juice contain small amounts of kaempferol.
| Banana | Grape Juice | |
|---|---|---|
| kaempferol | 0.11 mg | 0.01 mg |
| myricetin | 0.01 mg | 0.7 mg |
| Quercetin | 0.06 mg | 0.72 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.01 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, banana has more beta-carotene and alpha-carotene than grape juice per 100 grams, however, grape juice contains more lutein + zeaxanthin than banana per 100 grams.
| Banana | Grape Juice | |
|---|---|---|
| beta-carotene | 26 UG | 5 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 57 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than grape juice per 100 grams.
| Banana | Grape Juice | |
|---|---|---|
| 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 grape juice contain small amounts of linoleic acid.
| Banana | Grape Juice | |
|---|---|---|
| linoleic acid | 0.046 G | 0.017 G |
| Total | 0.046 G | 0.017 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: Banana (Bananas, raw) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .
Banana g
()
|
Daily Values (%) |
Grape Juice 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 grape juice or banana contain more calories in 100 grams?Grape juice has 30% less calories than banana - grape juice has 60 calories in 100g and banana has 89 calories.
Does grape juice or banana have more carbohydrates?
By weight, grape juice has 40% fewer carbohydrates than banana - grape juice has 14.8g of carbs for 100g and banana has 22.8g of carbohydrates.
Does grape juice or banana contain more potassium?
Banana is a rich source of potassium and it has 240% more potassium than grape juice - grape juice has 104mg of potassium in 100 grams and banana has 358mg of potassium.