Banana vs. Strawberries
Nutrition comparison of Banana and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and strawberries:
- Banana has more riboflavin, pantothenic acid and Vitamin B6.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Strawberry has 60% less sugar than banana.
- Strawberry has 64% less calories than banana.
- Strawberry has 66% less carbohydrates than banana.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 64% less calories than banana - strawberry has 32 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is heavier in carbs, lighter in fat and similar to strawberries for protein. Banana has a macronutrient ratio of 4:93:3 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Strawberries | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 93% | 85% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 66% less carbohydrates than banana - strawberry has 7.7g 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 30% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Strawberry has 60% less sugar than banana - strawberry has 4.9g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Strawberries and banana contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both strawberries and banana are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 576% more Vitamin C than banana - strawberry has 58.8mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Strawberries and banana contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Strawberries and banana contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Strawberries and banana contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin, pantothenic acid and Vitamin B6. Both banana and strawberries contain significant amounts of thiamin, niacin and folate.
| Banana | Strawberries | |
|---|---|---|
| Thiamin | 0.031 MG | 0.024 MG |
| Riboflavin | 0.073 MG | 0.022 MG |
| Niacin | 0.665 MG | 0.386 MG |
| Pantothenic acid | 0.334 MG | 0.125 MG |
| Vitamin B6 | 0.367 MG | 0.047 MG |
| Folate | 20 UG | 24 UG |
Minerals
calcium
Strawberry has 220% more calcium than banana - strawberry has 16mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Strawberries and banana contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 134% more potassium than strawberry - strawberry has 153mg 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 strawberries contain small amounts of myricetin.
| Banana | Strawberries | |
|---|---|---|
| kaempferol | 0.11 mg | 0.5 mg |
| myricetin | 0.01 mg | 0.04 mg |
| Quercetin | 0.06 mg | 1.11 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, both banana and strawberries contain significant amounts of lutein + zeaxanthin.
| Banana | Strawberries | |
|---|---|---|
| beta-carotene | 26 UG | 7 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.065 G |
| Total | 0.027 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, both banana and strawberries contain significant amounts of linoleic acid.
| Banana | Strawberries | |
|---|---|---|
| linoleic acid | 0.046 G | 0.09 G |
| Total | 0.046 G | 0.09 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 Strawberries (Strawberries, raw) .
Banana g
()
|
Daily Values (%) |
Strawberries 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 strawberries or banana contain more calories in 100 grams?Strawberry has 60% less calories than banana - strawberry has 32 calories in 100g and banana has 89 calories.
Does strawberries or banana have more carbohydrates?
By weight, strawberry has 70% fewer carbohydrates than banana - strawberry has 7.7g of carbs for 100g and banana has 22.8g of carbohydrates.
Does strawberries or banana contain more potassium?
Banana is a rich source of potassium and it has 130% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and banana has 358mg of potassium.