Kefir vs. Banana
Nutrition comparison of Kefir and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and banana:
- Banana has more niacin and Vitamin B6, however, kefir contains more Vitamin B12.
- Banana has signficantly more Vitamin C than kefir.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Kefir has 3.7 times less carbohydrates than banana.
- Kefir has 52% less calories than banana.
- Kefir has 62% less sugar than banana.
- Kefir is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kefir has 52% less calories than banana - kefir has 43 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to banana per calorie. Kefir has a macronutrient ratio of 35:44:21 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Banana | |
|---|---|---|
| Protein | 35% | 5% |
| Carbohydrates | 44% | 93% |
| Fat | 21% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 3.7 times less carbohydrates than banana - kefir has 4.8g 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 more dietary fiber than kefir - banana has 2.6g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir has 62% less sugar than banana - kefir has 4.6g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Kefir has 248% more protein than banana - kefir has 3.8g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both kefir and banana are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
trans fat
Both kefir and banana are low in trans fat - kefir has 0.04g of trans fat per 100 grams and banana does not contain significant amounts.
cholesterol
Both kefir and banana are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than kefir - kefir has 0.2mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 56 times more Vitamin A than banana - kefir has 171ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than banana - kefir has 41iu of Vitamin D per 100 grams and banana does not contain significant amounts.
Vitamin E
Kefir and banana contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Kefir and banana contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more niacin and Vitamin B6, however, kefir contains more Vitamin B12. Both kefir and banana contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Kefir | Banana | |
|---|---|---|
| Thiamin | 0.03 MG | 0.031 MG |
| Riboflavin | 0.135 MG | 0.073 MG |
| Niacin | 0.15 MG | 0.665 MG |
| Pantothenic acid | 0.385 MG | 0.334 MG |
| Vitamin B6 | 0.058 MG | 0.367 MG |
| Folate | 13 UG | 20 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 25 times more calcium than banana - kefir has 130mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Kefir and banana contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 118% more potassium than kefir - kefir has 164mg 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 kefir per 100 grams.
| Kefir | Banana | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.027 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both kefir and banana contain small amounts of linoleic acid.
| Kefir | Banana | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.046 G |
| Total | 0.044 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.
Kefir 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 kefir or banana contain more calories in 100 grams?Kefir has 50% less calories than banana - kefir has 43 calories in 100g and banana has 89 calories.
Is kefir or banana better for protein?
Kefir has 250% more protein than banana - kefir has 3.8g of protein per 100 grams and banana has 1.1g of protein.
Does kefir or banana have more carbohydrates?
By weight, kefir has 3.7 times fewer carbohydrates than banana - kefir has 4.8g of carbs for 100g and banana has 22.8g of carbohydrates.
Does kefir or banana contain more calcium?
Kefir is a rich source of calcium and it has 25 times more calcium than banana - kefir has 130mg of calcium in 100 grams and banana has 5mg of calcium.
Does kefir or banana contain more potassium?
Banana is a rich source of potassium and it has 120% more potassium than kefir - kefir has 164mg of potassium in 100 grams and banana has 358mg of potassium.