Yogurt vs. Banana
Nutrition comparison of Yogurt and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and banana:
- Banana has 17.7 times less saturated fat than yogurt.
- Banana has more niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Yogurt has 3.9 times less carbohydrates than banana.
- Yogurt has 62% less sugar than banana.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yogurt has 31% less calories than banana - yogurt has 61 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to banana per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Banana | |
|---|---|---|
| Protein | 23% | 5% |
| Carbohydrates | 30% | 93% |
| Fat | 47% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 3.9 times less carbohydrates than banana - yogurt has 4.7g 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 more dietary fiber than yogurt - banana has 2.6g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt has 62% less sugar than banana - yogurt has 4.7g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Yogurt has 218% more protein than banana - yogurt has 3.5g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has 17.7 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
cholesterol
Banana has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has 16 times more Vitamin C than yogurt - yogurt has 0.5mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Yogurt has 800% more Vitamin A than banana - yogurt has 27ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin D
Yogurt and banana contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and banana does not contain significant amounts.
Vitamin E
Yogurt and banana contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Yogurt and banana contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and banana contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Yogurt | Banana | |
|---|---|---|
| Thiamin | 0.029 MG | 0.031 MG |
| Riboflavin | 0.142 MG | 0.073 MG |
| Niacin | 0.075 MG | 0.665 MG |
| Pantothenic acid | 0.389 MG | 0.334 MG |
| Vitamin B6 | 0.032 MG | 0.367 MG |
| Folate | 7 UG | 20 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 23 times more calcium than banana - yogurt has 121mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Yogurt and banana contain similar amounts of iron - yogurt 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 131% more potassium than yogurt - yogurt has 155mg 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,
| Yogurt | Banana | |
|---|---|---|
| beta-carotene | 5 UG | 26 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both yogurt and banana contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Banana | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.027 G |
| Total | 0.027 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and banana contain significant amounts of linoleic acid.
| Yogurt | Banana | |
|---|---|---|
| linoleic acid | 0.065 G | 0.046 G |
| Total | 0.065 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.
Yogurt 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 yogurt or banana contain more calories in 100 grams?Yogurt has 30% less calories than banana - yogurt has 61 calories in 100g and banana has 89 calories.
Does yogurt or banana have more carbohydrates?
By weight, yogurt has 3.9 times fewer carbohydrates than banana - yogurt has 4.7g of carbs for 100g and banana has 22.8g of carbohydrates.
Does yogurt or banana contain more calcium?
Yogurt is a rich source of calcium and it has 23 times more calcium than banana - yogurt has 121mg of calcium in 100 grams and banana has 5mg of calcium.
Does yogurt or banana contain more potassium?
Banana is a rich source of potassium and it has 130% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and banana has 358mg of potassium.