Apple vs. Banana

Nutrition comparison of Apple and Banana


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus banana (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and banana:

  • Both apple and banana are high in dietary fiber.
  • Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Banana is an excellent source of potassium.
Detailed nutritional comparison of apple and banana is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Banana src

Here's an infographic summarizing the nutritional differences between apple and banana. marks particularly rich nutrients.


Calories and Carbs

calories

Apple has 42% less calories than banana - apple has 52 calories per 100 grams and banana has 89 calories.

For macronutrient ratios, apple is similar to banana for protein, carbs and fat. Apple has a macronutrient ratio of 2:95:3 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Banana
Protein 2% 5%
Carbohydrates 95% 93%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Apple has 40% less carbohydrates than banana - apple has 13.8g of total carbs per 100 grams and banana has 22.8g of carbohydrates.

dietary fiber

Both apple and banana are high in dietary fiber. Apple is very similar to apple for dietary fiber - apple has 2.4g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.

sugar

Apple and banana contain similar amounts of sugar - apple has 10.4g of sugar per 100 grams and banana has 12.2g of sugar.

Protein

protein

Apple and banana contain similar amounts of protein - apple has 0.26g of protein per 100 grams and banana has 1.1g of protein.

Fat

saturated fat

Both apple and banana are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and banana has 0.11g of saturated fat.

Vitamins

Vitamin C

Banana has 89% more Vitamin C than apple - apple has 4.6mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.

Vitamin A

Apple and banana contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.

Vitamin E

Apple and banana contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.

Vitamin K

Apple and banana contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.

The B Vitamins

Banana has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple and banana contain significant amounts of thiamin.

Apple Banana
Thiamin 0.017 MG 0.031 MG
Riboflavin 0.026 MG 0.073 MG
Niacin 0.091 MG 0.665 MG
Pantothenic acid 0.061 MG 0.334 MG
Vitamin B6 0.041 MG 0.367 MG
Folate 3 UG 20 UG

Minerals

calcium

Apple and banana contain similar amounts of calcium - apple has 6mg of calcium per 100 grams and banana has 5mg of calcium.

iron

Apple and banana contain similar amounts of iron - apple 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 235% more potassium than apple - apple has 107mg 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 and banana contain small amounts of kaempferol.

Apple Banana
luteolin 0.12 mg ~
kaempferol 0.14 mg 0.11 mg
Quercetin 4.01 mg 0.06 mg
myricetin ~ 0.01 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 and banana contain significant amounts of beta-carotene and lutein + zeaxanthin.

Apple Banana
beta-carotene 27 UG 26 UG
lutein + zeaxanthin 29 UG 22 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 per 100 grams.

Apple Banana
alpha linoleic acid 0.009 G 0.027 G
Total 0.009 G 0.027 G

omega 6s

Comparing omega-6 fatty acids, both apple and banana contain small amounts of linoleic acid.

Apple Banana
linoleic acid 0.043 G 0.046 G
Total 0.043 G 0.046 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Banana .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Banana (Bananas, raw) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does apple or banana contain more calories in 100 grams?
Apple has 40% less calories than banana - apple has 52 calories in 100g and banana has 89 calories.

Does apple or banana have more carbohydrates?
By weight, apple has 40% fewer carbohydrates than banana - apple has 13.8g of carbs for 100g and banana has 22.8g of carbohydrates.

Does apple or banana contain more potassium?
Banana is a rich source of potassium and it has 240% more potassium than apple - apple has 107mg of potassium in 100 grams and banana has 358mg of potassium.