Apple Juice vs. Banana
Nutrition comparison of Apple Juice and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and banana:
- Apple juice has 51% less carbohydrates than banana.
- Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
USDA sources for nutritional information: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple juice has 48% less calories than banana - apple juice has 46 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, apple juice is lighter in protein, heavier in carbs and similar to banana for fat. Apple juice has a macronutrient ratio of 1:97:2 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Banana | |
|---|---|---|
| Protein | 1% | 5% |
| Carbohydrates | 97% | 93% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Apple juice has 51% less carbohydrates than banana - apple juice has 11.3g 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 apple juice - apple juice has 0.2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Apple juice and banana contain similar amounts of sugar - apple juice has 9.6g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Apple juice and banana contain similar amounts of protein - apple juice has 0.1g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both apple juice and banana are low in saturated fat - apple juice has 0.02g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 867% more Vitamin C than apple juice - apple juice has 0.9mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and apple juice contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Apple juice and banana contain similar amounts of Vitamin E - apple juice has 0.01mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Banana and apple juice contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple juice and banana contain significant amounts of thiamin.
| Apple Juice | Banana | |
|---|---|---|
| Thiamin | 0.021 MG | 0.031 MG |
| Riboflavin | 0.017 MG | 0.073 MG |
| Niacin | 0.073 MG | 0.665 MG |
| Pantothenic acid | 0.049 MG | 0.334 MG |
| Vitamin B6 | 0.018 MG | 0.367 MG |
| Folate | ~ | 20 UG |
Minerals
calcium
Apple juice and banana contain similar amounts of calcium - apple juice has 8mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Apple juice and banana contain similar amounts of iron - apple juice has 0.12mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 254% more potassium than apple juice - apple juice has 101mg 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 apple juice and banana contain small amounts of myricetin.
| Apple Juice | Banana | |
|---|---|---|
| myricetin | 0.01 mg | 0.01 mg |
| Quercetin | 0.58 mg | 0.06 mg |
| kaempferol | ~ | 0.11 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 apple juice and banana contain significant amounts of lutein + zeaxanthin.
| Apple Juice | Banana | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 22 UG |
| beta-carotene | ~ | 26 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than apple juice per 100 grams.
| Apple Juice | Banana | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.027 G |
| Total | 0.007 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both apple juice and banana contain small amounts of linoleic acid.
| Apple Juice | Banana | |
|---|---|---|
| linoleic acid | 0.033 G | 0.046 G |
| Total | 0.033 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: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Banana (Bananas, raw) .
Apple Juice 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 apple juice or banana contain more calories in 100 grams?Apple juice has 50% less calories than banana - apple juice has 46 calories in 100g and banana has 89 calories.
Does apple juice or banana have more carbohydrates?
By weight, apple juice has 50% fewer carbohydrates than banana - apple juice has 11.3g of carbs for 100g and banana has 22.8g of carbohydrates.
Does apple juice or banana contain more potassium?
Banana is a rich source of potassium and it has 250% more potassium than apple juice - apple juice has 101mg of potassium in 100 grams and banana has 358mg of potassium.