Banana vs. White Sugar
Nutrition comparison of Banana and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and white sugar:
- Banana has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Banana has signficantly more Vitamin C than white sugar.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
USDA sources for nutritional information: Banana (Bananas, raw) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White sugar is high in calories and banana has 77% less calories than white sugar - white sugar has 387 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is heavier in protein, lighter in carbs and similar to white sugar for fat. Banana has a macronutrient ratio of 5:93:3 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | White Sugar | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 93% | 100% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and banana has 77% less carbohydrates than white sugar - white sugar has 100g 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 white sugar - banana has 2.6g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and banana has 88% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Banana has more protein than white sugar - banana has 1.1g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both banana and white sugar are low in saturated fat - banana has 0.11g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than white sugar - banana has 8.7mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
Banana and white sugar contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Banana and white sugar contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Banana and white sugar contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Banana has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Banana | White Sugar | |
|---|---|---|
| Thiamin | 0.031 MG | ~ |
| Riboflavin | 0.073 MG | 0.019 MG |
| Niacin | 0.665 MG | ~ |
| Pantothenic acid | 0.334 MG | ~ |
| Vitamin B6 | 0.367 MG | ~ |
| Folate | 20 UG | ~ |
Minerals
calcium
White sugar and banana contain similar amounts of calcium - white sugar has 1mg of calcium per 100 grams and banana has 5mg of calcium.
iron
White sugar and banana contain similar amounts of iron - white sugar has 0.05mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 178 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and banana has 358mg of potassium.
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 Sugar (Sugar, granulated) .
Banana g
()
|
Daily Values (%) |
White Sugar 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 sugar or banana contain more calories in 100 grams?White sugar is high in calories and banana has 80% less calories than white sugar - white sugar has 387 calories in 100g and banana has 89 calories.
Does white sugar or banana have more carbohydrates?
By weight, white sugar is high in carbohydrates and banana has 80% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and banana has 22.8g of carbohydrates.
Does white sugar or banana contain more potassium?
Banana is a rich source of potassium and it has 178 times more potassium than white sugar - white sugar has 2mg of potassium in 100 grams and banana has 358mg of potassium.