Whole Milk vs. Banana
Nutrition comparison of Whole Milk and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and banana:
- Banana has 15.6 times less saturated fat than whole milk.
- Banana has signficantly more Vitamin C than whole milk.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Whole milk has 3.7 times less carbohydrates than banana.
- Whole milk has 59% less sugar than banana.
- Whole milk has more riboflavin and Vitamin B12, however, banana contains more niacin, Vitamin B6 and folate.
- Whole milk has signficantly more Vitamin D than banana.
- Whole milk is an excellent source of calcium.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole milk has 31% less calories than banana - whole milk has 61 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, whole milk is heavier in protein, much lighter in carbs and much heavier in fat compared to banana per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Banana | |
|---|---|---|
| Protein | 21% | 5% |
| Carbohydrates | 32% | 93% |
| Fat | 48% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 3.7 times less carbohydrates than banana - whole milk 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 whole milk - banana has 2.6g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk has 59% less sugar than banana - whole milk has 5.1g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Whole milk has 189% more protein than banana - whole milk has 3.2g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has 15.6 times less saturated fat than whole milk - whole milk has 1.9g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
cholesterol
Banana has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than whole milk - banana has 8.7mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Whole milk has 14 times more Vitamin A than banana - whole milk has 46ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than banana - whole milk has 51iu of Vitamin D per 100 grams and banana does not contain significant amounts.
Vitamin E
Whole milk and banana contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Whole milk and banana contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Whole milk has more riboflavin and Vitamin B12, however, banana contains more niacin, Vitamin B6 and folate. Both whole milk and banana contain significant amounts of thiamin and pantothenic acid.
| Whole Milk | Banana | |
|---|---|---|
| Thiamin | 0.046 MG | 0.031 MG |
| Riboflavin | 0.169 MG | 0.073 MG |
| Niacin | 0.089 MG | 0.665 MG |
| Pantothenic acid | 0.373 MG | 0.334 MG |
| Vitamin B6 | 0.036 MG | 0.367 MG |
| Folate | 5 UG | 20 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Whole milk is an excellent source of calcium and it has 21 times more calcium than banana - whole milk has 113mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Whole milk and banana contain similar amounts of iron - whole milk has 0.03mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 171% more potassium than whole milk - whole milk has 132mg of potassium per 100 grams and banana has 358mg 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,
| Whole Milk | Banana | |
|---|---|---|
| beta-carotene | 7 UG | 26 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than banana per 100 grams.
| Whole Milk | Banana | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.027 G |
| Total | 0.075 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than banana per 100 grams.
| Whole Milk | Banana | |
|---|---|---|
| linoleic acid | 0.12 G | 0.046 G |
| Total | 0.12 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.
Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Banana (Bananas, raw) .
Whole Milk 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 whole milk or banana contain more calories in 100 grams?Whole milk has 30% less calories than banana - whole milk has 61 calories in 100g and banana has 89 calories.
Does whole milk or banana have more carbohydrates?
By weight, whole milk has 3.7 times fewer carbohydrates than banana - whole milk has 4.8g of carbs for 100g and banana has 22.8g of carbohydrates.
Does whole milk or banana contain more calcium?
Whole milk is a rich source of calcium and it has 21 times more calcium than banana - whole milk has 113mg of calcium in 100 grams and banana has 5mg of calcium.
Does whole milk or banana contain more potassium?
Banana is a rich source of potassium and it has 170% more potassium than whole milk - whole milk has 132mg of potassium in 100 grams and banana has 358mg of potassium.