Banana vs. Grapes
Nutrition comparison of Banana and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and grapes:
- Banana has more alpha-carotene than grape, however, grape contains more lutein + zeaxanthin than banana.
- Banana has more niacin, pantothenic acid, Vitamin B6 and folate.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
USDA sources for nutritional information: Banana (Bananas, raw) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Grape has 22% less calories than banana - banana has 89 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, banana is similar to grapes for protein, carbs and fat. Banana has a macronutrient ratio of 5:93:3 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Grapes | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 93% | 94% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Banana and grapes contain similar amounts of carbs - banana has 22.8g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 189% more dietary fiber than grape - banana has 2.6g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Banana and grapes contain similar amounts of sugar - banana has 12.2g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Banana and grapes contain similar amounts of protein - banana has 1.1g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both banana and grapes are low in saturated fat - banana has 0.11g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Banana has 172% more Vitamin C than grape - banana has 8.7mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Banana and grapes contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Banana and grapes contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Banana and grapes contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Banana has more niacin, pantothenic acid, Vitamin B6 and folate. Both banana and grapes contain significant amounts of thiamin and riboflavin.
| Banana | Grapes | |
|---|---|---|
| Thiamin | 0.031 MG | 0.069 MG |
| Riboflavin | 0.073 MG | 0.07 MG |
| Niacin | 0.665 MG | 0.188 MG |
| Pantothenic acid | 0.334 MG | 0.05 MG |
| Vitamin B6 | 0.367 MG | 0.086 MG |
| Folate | 20 UG | 2 UG |
Minerals
calcium
Banana and grapes contain similar amounts of calcium - banana has 5mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Banana and grapes contain similar amounts of iron - banana has 0.26mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Banana is an excellent source of potassium and it has 87% more potassium than grape - banana has 358mg of potassium per 100 grams and grape has 191mg 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, banana has more alpha-carotene than grape per 100 grams, however, grape contains more lutein + zeaxanthin than banana per 100 grams. Both banana and grapes contain significant amounts of beta-carotene.
| Banana | Grapes | |
|---|---|---|
| beta-carotene | 26 UG | 39 UG |
| alpha-carotene | 25 UG | 1 UG |
| lutein + zeaxanthin | 22 UG | 72 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than grape per 100 grams.
| Banana | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.011 G |
| Total | 0.027 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both banana and grapes contain small amounts of linoleic acid.
| Banana | Grapes | |
|---|---|---|
| linoleic acid | 0.046 G | 0.037 G |
| Total | 0.046 G | 0.037 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 (%) |
Grapes 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 banana or grapes contain more calories in 100 grams?Grape has 20% less calories than banana - banana has 89 calories in 100g and grape has 69 calories.
Does banana or grapes have more carbohydrates?
By weight, banana and grapes contain similar amounts of carbs - banana has 22.8g of carbs for 100g and grape has 18.1g of carbohydrates.
Does banana or grapes contain more potassium?
Banana is a rich source of potassium and it has 90% more potassium than grape - banana has 358mg of potassium in 100 grams and grape has 191mg of potassium.