Banana vs. White Chocolate
Nutrition comparison of Banana and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and white chocolate:
- Both white chocolate and banana are high in potassium.
- Banana is a great source of dietary fiber.
- White chocolate has more riboflavin and Vitamin B12, however, banana contains more Vitamin B6 and folate.
- White chocolate is an excellent source of calcium.
USDA sources for nutritional information: Banana (Bananas, raw) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White chocolate is high in calories and banana has 83% less calories than white chocolate - white chocolate has 539 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much heavier in carbs, much lighter in fat and similar to white chocolate for protein. Banana has a macronutrient ratio of 5:93:3 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | White Chocolate | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 93% | 43% |
| Fat | 3% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and banana has 61% less carbohydrates than white chocolate - white chocolate has 59.2g 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 white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
White chocolate is high in sugar and banana has 79% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
White chocolate has 439% more protein than banana - white chocolate has 5.9g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and banana has 99% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
cholesterol
Banana has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has 16 times more Vitamin C than white chocolate - white chocolate has 0.5mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
White chocolate and banana contain similar amounts of Vitamin A - white chocolate has 9ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
White chocolate and banana contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
White chocolate and banana contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
White chocolate has more riboflavin and Vitamin B12, however, banana contains more Vitamin B6 and folate. Both banana and white chocolate contain significant amounts of thiamin, niacin and pantothenic acid.
| Banana | White Chocolate | |
|---|---|---|
| Thiamin | 0.031 MG | 0.063 MG |
| Riboflavin | 0.073 MG | 0.282 MG |
| Niacin | 0.665 MG | 0.745 MG |
| Pantothenic acid | 0.334 MG | 0.608 MG |
| Vitamin B6 | 0.367 MG | 0.056 MG |
| Folate | 20 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
White chocolate is an excellent source of calcium and it has 38 times more calcium than banana - white chocolate has 199mg of calcium per 100 grams and banana has 5mg of calcium.
iron
White chocolate and banana contain similar amounts of iron - white chocolate has 0.24mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both white chocolate and banana are high in potassium. Banana has 25% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white chocolate has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.103 G |
| Total | 0.027 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, white chocolate has more linoleic acid than banana per 100 grams.
| Banana | White Chocolate | |
|---|---|---|
| linoleic acid | 0.046 G | 0.91 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.046 G | 0.914 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 White Chocolate (Candies, white chocolate) .
Banana g
()
|
Daily Values (%) |
White Chocolate 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 white chocolate or banana contain more calories in 100 grams?White chocolate is high in calories and banana has 80% less calories than white chocolate - white chocolate has 539 calories in 100g and banana has 89 calories.
Does white chocolate or banana have more carbohydrates?
By weight, white chocolate is high in carbohydrates and banana has 60% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and banana has 22.8g of carbohydrates.
Does white chocolate or banana contain more calcium?
White chocolate is a rich source of calcium and it has 38 times more calcium than banana - white chocolate has 199mg of calcium in 100 grams and banana has 5mg of calcium.
Does white chocolate or banana contain more potassium?
Both white chocolate and banana are high in potassium. Banana has 30% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and banana has 358mg of potassium.